A woman’s life is not easy, especially today’s modern and multitasking women suffer a lot to fulfill their duties. While attempting to maintain a balance between family’s demands, work pressure, and her needs, the last one somewhere begins to lack. It is tough to look after oneself in between the hustle and bustle of life. Though they completely meet the nutritional demands of their family when it comes to them, they lack both in nutrition and a healthy diet.
The struggles of a woman never end, so it’s better to stay prepared for upcoming as well as unforeseen challenges of life. To beat that, one needs to be mentally and physically fit. A healthy mind resides in a healthy body, and a healthy body is possible with only the right food and diet. It will uplift your mood, maintain an ideal weight, boost your energy levels, and will also be a building block of your life in the long run.
With the beginning of puberty, women begin to develop unique and different nutritional needs as compared to men. However, the dietary needs of both boys and girls are hugely similar when they are at children’s age. Women need to meet the nutritional requirements of their bodies for coping with ongoing hormonal and physical changes. Though women do not need as many calories as required by them, their need for some specific minerals and vitamins is considerably high. Women tend to develop various issues such as anemia, osteoporosis, weak bones, etc. due to menopause, childbearing, and menstruation. To deal with these issues, they require a high amount of nutrients intake, including calcium, magnesium, iron, Vitamin D, and B9 or Folate.
Causes of nutritional shortfall among women
Women usually ignore their dietary needs because it’s a universal truth that they prioritize their family, children, and every associated part even before them. All these comprise severe nutritional shortfalls in their daily routine. Also, what is best for one person may not be the choice for the other person. The crucial thing is to Inspire health through dietary choices to meet their body’s need for vital nutrition. Whatever it is you want to improve or change, be it all time mood swings and low energy or PMS and healthy pregnancy, the nutrition tips further discussed in the article will keep you vibrant and healthy throughout life.
What else is needed apart from supplements?
Women often try to make up the nutritional deficiencies through supplements and vitamins. Supplements do bring a balance in occasional shortfalls of nutrients, but they are not capable of compensating the unhealthy or unbalanced diet. To make sure that you are getting the nutrients from the food you consume, aim at maximum intake of vegetables, fruits, healthy fats, quality protein, and lower the consumption of sugary, processed or fried food.
Essential nutrients for women
- Calcium: An adequate amount of calcium gives you stronger and healthier bones for the rest of your life. Calcium is necessary for building healthy teeth as well. It not only regulates the rhythm of your heart but also ensures the proper functioning of the nervous system. Calcium deficiency leads to mood swing problems, exacerbation, insomnia, depression, anxiety, etc.
- Magnesium: It enables the absorption of calcium into your bones from the blood. Without magnesium, the body will not be able to utilize calcium. Good sources are green leafy vegetables, broccoli, cucumber, celery, green beans, and a varied range of seeds.
- Vitamin D: For proper calcium metabolism, Vitamin D plays a vital role. To get Vitamin D, expose yourself to direct sunlight for at least ½ an hour. Vitamin D is also available in shrimp, salmon, fortified milk, eggs, and cod liver oil.
- Exercise: For improved bone health, physical activity is equally important as taking supplements and vitamins is. Also, drinking and smoking enhance the risks of osteoporosis. Try to do a weight-bearing workout to reduce the risk.
- Iron: Iron is responsible for the creation of Hemoglobin that transfers oxygen in the blood. It is crucial to be maintained for healthy and strong nails and hair and beautiful and flawless skin. The deficiency of iron causes anemia, which is quite common among women. Anemia causes energy loss, so you would feel exhausted weak and breathless with minimum activity. It also impacts your mood and results in symptoms like lack of concentration and irritability-similar to depression symptoms. Food with an abundant amount of iron includes dried fruits, poultry, seafood, apricots, raisins, cereals, pasta, and the bread that are iron-fortified.
- Folate: Folate or Vitamin B9 is essential for women who are in childbearing age. It is one of the most needed nutrients that women often don’t get through their diets. Folate reduces congenital disabilities in the child. It also lowers heart disease risks alongside a specific kind of cancer. Lack of folate results in weak concentration, headaches, and depression, and you will always feel fatigued and irritable.
Tips for boosting fertility
- Take prenatal supplement comprising zinc, folic acid, selenium, Vitamin E, Omega-3 fatty acids, and Vitamin C.
- Avoid consumption of nicotine, alcohol, and caffeine as they decrease fertility.
- Do not overlook the diet of your partner and encourage him to include Vitamin C, zinc, Vitamin D, and calcium supplements.
- Good sources of folate comprise green and leafy veggies, fruit juices and fruits, peas and peas, and nuts.
- Boost calcium intake.
- Consume food that is rich in zinc and iron.
- Cut salt to deal with bloating.
Concluding, it can be said that only the external intake of supplements and vitamins will do no good to you. Until you keep your diet balanced and acquire a healthy and fit lifestyle, the issues will continue to bother you. Therefore, exercise regularly and eat healthy food. Apart from nutritional deficiency among pregnant women, it is common in teenage girls. The cause is the same; poor diet and lack of physical activity. Buck up yourself and change the way of life, it will bring about the positive changes in your body.