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Healthy nutrients that every woman needs to stay healthy

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Whatever your age , committing to a healthy diet will help you look and feel  your best so that you stay on top of your commitments with vigour and energy to enjoy life .

 

Water :-

Though it is not a food, but it plays an important role in metabolism . So always drink 8-10 glass of water everyday.

Calcium:-

It is needed for the strong bones . Dairy products such as yogurt ,soya milk are rich source of calcium.

Iron:-

Cells in our body get oxygen with the help of iron. Due to periods women need more iron to cover up the blood loss during periods. Sources  for it are all fortified cereals  like  kellogs ,oat meals, green leafy vegetables etc. For better absorption of iron , iron products should be taken with vitamin C  like lemon , Amla etc .

Magnesium:-

Calcium only works when taken with magnesium , sources of magnesium are leafy green vegetables, celery, cucumber, seeds (flax seeds, sunflower seeds, sesame seeds, pumpkin seeds etc) . Flax seeds  also have omega 3 fatty acids which is helpful in weight loss.

Vitamin D :-

It is also necessary for  the absorption of calcium. It is mainly found in tuna fish. For vegetarians mushroom is the best source of vitamin D.

Proteins :-

Proteins help  fight germs  and maintain the metabolism in the body . Sources  of protein for our body are  eggs , fish , red meat , chicken. For vegetarians dairy products , beans , nuts , soya milk are good sources of proteins.

Fiber:-

It helps in lowering blood sugar and cholesterol .  You will find this in most of  fruits and vegetables .

Vitamin C :-

It is necessary for healthy bones and skin . Sources are all citrus fruits .

Important :- a healthy diet includes

-at least 3 servings of whole grain fibrous diet such as brown rice , multigrain bread etc.

-3 servings of fat free dairy products like milk, yogurt , cheese etc

-5-6 servings of proteins such as eggs, fish ,beans ,nuts etc.

- 2 cups of fruits

-2-3 cups of colourful  vegetables

Some other tips :-

Never skip breakfast

Eat regularly , aim to eat something at least every 2-3 hours

Do not cut out the fat totally ,your body needs fats to absorb certain vitamins like A,D,E,K which maintain the glow of skin.

Cut back on caffeine ,its consumption increases the loss of calcium

Do not take too much salt , 1 tsp is enough for whole day . In case you have  high BP , kidney disease , then keep sodium  intake below 1500 mg per day.

 

 

 

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Last Modified: June 01, 2015 09:42 AM
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