Woman body needs special nutrition compared to men. Woman’s body undergo several hormonal, physical, physiological and behavioural changes throughout their entire lifespan due to which women need more essential supplements to maintain a healthy lifestyle. However, eating balanced and nutritious diet is essential for both men and women, but women need to take a good care of their diet. Starting from puberty till menopause, a woman body experiences several changes due to menstruation, increase in breast size, hormonal fluctuations, PMS, pregnancy, breast feeding. Not only their bone density deteriorates but also their body run out of several important supplements. Hence, adding essential supplements to diet can help woman’s body to regain energy. Here are the required supplements for women to add into their diet.
Women need more calcium than men because their bones lose density very rapidly after the age of 30. Due to several hormonal and physical changes in their body, calcium levels in their body starts deteriorating leading to osteoporosis. Adding calcium supplements and calcium rich food to their diet can help them to restore calcium levels. There are several calcium tablets available in medicine stores. Ayurvedic calcium supplemts are also easily available. Calcium rich foods to add in to diet are milk and other dairy products, tofy, broccoli, spinach, almonds, okra, figs.
2. Vitamin D
Vitamin D is a very essential supplement for better bone health especially for women. Deficiency of vitamin D can lead to heart diseases, diabetes, breast and colorectal cancer, multiple sclerosis. The most crucial function of vitamin D is it helps your body for calcium absorption. Best source to get vitamin D is early sunrays, you can also consult your doctor for vitamin D supplements. Vitamin D rich foods to add into your diet are fatty fish such as salmon, tuna, milk and dairy products.
3. Vitamin B12
Women after hitting their 40s must crave for B12 supplements in their daily diet because when their body starts ageing stomach acid levels deplete and vitamin B12 gets poorly absorbed. Vitamin B12 is very essential normal blood and brain functioning. Consulting your physician can help you to get vitamin B12 supplements or add vitamin B12 rich foods to your diet such as eggs, milk, shellfish.
Women need magnesium supplement for regulating their blood pressure and to absorb calcium in their body for better heart, nerve and muscle functioning. Women after hitting 40 are at higher risk of high blood pressure due to normal ageing process. 320 mg of magnesium a day is must for women to add into their diet. Magnesium rich foods are dark green leafy veggies such as spinach, celery, radish leaves, beans soy, avocadoes, nuts, seeds.
Women need iron and folate more than calcium in their body that’s because iron carries oxygen in your blood around your body. Women lose haemoglobin faster due to their hormonal changes especially during menstruation. Deficiency of iron can lead to muscle soreness, anaemia, fatigue and low energy levels in body. Iron supplements are easily available in medicine stores, consult your doctor before adding those supplements to your diet. However, food rich in iron to add into your diet are tomatoes, chickpeas, pumpkin seeds, chicken liver, seafoods, nuts, beans, whole grains, spinach, dark chocolates.
Potassium is a supplement which is mostly required by women post menopause that is because women after menopause have higher risk of getting heart strokes. Potassium helps to keep blood pressure in control. However too much of potassium can also damage heart and gastrointestinal tract. Before adding potassium supplements to your diet it is always advisable to consult your doctor. Potassium rich foods to add in diet are sweet potato for non diabetic persons, avocado, spinach, coconut water, white beans, bananas.
Technically probiotics are not vitamins or minerals, they are essential supplements required by women for healthy gut, lower risk of heart disease and controlling diabetes and stroke. Yogurt, dark chocolates, dairy products, miso soup, pickles.
Antioxidants are one of the essential nutrients for all individuals. Antioxidants, in women slows down ageing process, boost immunity. Antioxidants include vitamin A, vitamin C, vitamin E, retinol, carotenoids, beta carotene. Antioxidant rich foods that can be incorporated to your daily diet are guava, papaya, peaches, carrots, pumpkin, spinach, lemon, tomatoes, all kinds of nuts, apples, oranges, all kinds of berries, cereals, beans, oatmeal.
9. Vitamin B1
Vitamin B1 is another supplement that women need in their diet which is also called as thiamine. Our body needs vitamin B1 to use carbohydrates and energy for for glucose metabolism that keeps heart, nerve and muscles function smoothly. Foods that are rich in vitamin B1 are nuts, seeds, whole grains and lean meats.
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10. Vitamin C
Vitamin C is very essential for women to keep their immune system active and ageing process little bit slower. Vitamin C is very easily available in our foods such as lemons, oranges, tomatoes, pepper, broccolis, strawberries, kiwis.