4 essential nutrients women need to keep their health in check

Published on: 5 March 2022, 12:00 pm IST

There are certain nutrients for women that help them with their health and well-being. Curious to know? Find out now.

Eshanka Wahi
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nutrients for women
Nosh on the right food to keep your health in check. Image courtesy: Shutterstock
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Women’s bodies go through so many changes throughout their lives. Since our bodies are different, it is also critical to highlight and treat their nutritional needs differently. A healthy eating plan includes all of the nutrients your body requires on a daily basis, while avoiding non-nutritional additives. There are some essential nutrients that women must add to their diet, in order to improve their health and well-being. And ahead of International Women’s Day, we’re here to tell you the four essential nutrients for women.

4 essential nutrients for women

1. Iron

The most common nutrient deficiency in women worldwide is that of iron. To replenish blood loss, women must eat iron-rich foods such as:

* Green leafy vegetables
* Dark chocolate
* Tofu, whole grains, and chicken

nutrients for women’s health
Load up on some iron-rich foods and enjoy good health. Image courtesy: Shutterstock

Include all these foods on a regular basis. Inadequate iron levels in the body can result in medical conditions, including anemia. Pregnant women must take extra precautions to ensure that iron-rich foods are consumed on a daily basis.

2. Iodine

A lack of this essential mineral has serious consequences for a woman’s body, ranging from depression to poor perception, abnormal weight gain, decreased fertility, and even increased chances of weight gain in expectant and lactating mothers.

* In such cases, eating these foods should be beneficial:
* Strawberries
* Organic cheese
* Legumes

3. Zinc

Zinc is a trace mineral, which means that our bodies only need small amounts of it. This nutrient is required for the activity of over 300 enzymes, as well as protein synthesis, wound healing, cell growth, and immune system health. Unfortunately, our bodies are unable to synthesize zinc, so we must consume zinc-rich foods in small amounts on a regular basis in order to maintain proper growth and function. Consume zinc-rich foods (given below) at least twice a day to achieve optimal zinc levels in your body. Add the right nutrients for women is important!

* Pumpkin seeds
* Sunflower seeds
* Mushrooms
* Kabuli chana
* Rajma
* Almonds
* Walnuts
* Cashew nuts
* Bajra
* Jowar and ragi are all-natural food sources

nutrients for women’s health
Gorge on these easy zinc rich foods to maintain good health. Image Courtesy: Shutterstock

4. Choline

Choline is among the necessary nutrients for women, and must be included in your diet, in order to maintain good health. Memory, mood, muscle control, and other functions of the brain and nervous system rely on it. Choline is also required for the formation of the membranes that surround your body’s cells. However, most of us don’t get enough of it, especially pregnant women, who require additional choline to aid their child’s development.

* Animal-based foods have choline in them. Here they are:
* Meat
* Poultry
* Fish
* Dairy products
* Eggs

Eshanka Wahi Eshanka Wahi

Eshanka Wahi, is a Dubai & Delhi based Wellness Advocate. She strongly believes that eating healthy is the strongest form of self-respect.

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