Usually, women do not have a well-balanced diet due to their tiring routines. They, mostly, are bound with the likes and dislikes of their family. Due to which, their own nutritional needs get neglected.
The nutritional needs of men and women are different:
With the beginning of puberty, women begin to establish distinctive nutritional needs. With aging and as the body undergo various hormonal and physical transitions, the nutritional requirements continue to change. Following are the most needed nutrients for women that must be added to their daily diet for a better living and health:
Calcium is essential for strengthening the bones:
Calcium is needed for the maintenance of strong bones and teeth, encourages the proper functioning of the nervous system and is also significant for the appropriate beating of the heart. Mood swings like easy irritation by surrounding, anxiousness, insomnia and depression are the problems caused if you are deficient in calcium. If your diet is inadequate in calcium, your body will draw the calcium out from your bones to accomplish the normal functioning of cells, resulting in the weakness of bones.
Iron is much needed:
Iron aids in the formation of the hemoglobin that is required to transport oxygen in your blood. On the other hand, it is, too, necessary for keeping your skin, nails, and hair healthy. Comparatively, females (especially before and during pregnancy and lactation) are in desperate need of iron than men because of the blood loss occurred during periods. A deficiency of iron tends to form anemia within you. Anemia causes your energy to diminish, makes you feeble and can have devastating results to your health. You can consume iron both from heme sources and from non-heme sources as well. Heme sources include red meat, beef, poultry, and fish and are considered to have rich amounts of iron within them. Nonheme sources include dark green leafy vegetables, lentils, whole grain cereals, and apricots, etc.
Folate (vitamin B9) is, too, required for women:
Having adequate amounts of Folate before conceiving and within the first trimester in your diet, prevents the risk of the occurrence of neurological defects at the time of birth. It also reduces the probability of heart disease and specific types of cancer. Getting inadequate amounts of folate in your diet leads you to get fatigue, depression, and irritability.
Eating rightly and inadequate amounts of what is needed to your body before a week of menstruation can ease the complications or symptoms occurring due to periods much easier.
- Consume those foods which are rich in zinc and iron.
- Build up the intake of your calcium.
- Cut Trans fats from your diet so to avoid the complications during menstruation such as fatigue, cramping, pain, inflammation and excessive bleeding, etc.
- Subtract excessive intake from your diet so to avoid bloating.
- Consume omega-3 and omega-6 fats that make your cramping phase somewhat easier.
- Stay away from consuming excessive alcohol and caffeine. These items make menstruation phase more severe if taken in larger amounts.
- To ease cramps, supplementation of multivitamins is recommended. But, try to consume vitamins and minerals from your regular diet.