When it comes to eating healthy, women are often missing out on crucial nutrients. A healthy and well-balanced diet is essential to give the body the nutrients needed for optimal functioning.
The central focus is to be aware of your nutritional needs so that you plan a diet that meets them.
Here are seven nutrients women need the most.
Folate, more commonly known as vitamin B9, is a water-soluble vitamin that has several essential functions in your body. It helps assist adrenal function and sustain a healthy nervous system.
What are the symptoms of folate deficiency?
Deficiency of folate has been linked to depression, headaches, anemia, extreme tiredness, pale skin, congenital disabilities, low birth weight, pregnancy loss, memory loss, and lack of energy.
What fruit and vegetables are high in folate?
To ensure you get the necessary intake of folic acid, you need to add many fruits and vegetables to your diet. We recommend that you opt for:
- Green vegetables
- Citrus fruits
- Nuts and seeds
- Grain products (cereal, pasta, oatmeal)
- Beans and legumes
2. Vitamin B12
Vitamin B12 nutrients is required for the normal function of your nervous system, including forming red blood cells, new nerve cells, and DNA. It also supports energy levels, cognitive functions, improving mood, and maintaining healthy skin and hair.
Vitamin B12 is the key to a healthy pregnancy. They’re essential for the prevention of brain and spinal cord congenital disabilities.
What happens if you are deficient in B12 vitamin?
Lack of vitamin B12 causes fatigue, diarrhea, problems with balance or trouble walking, depression, low appetite, difficulty breathing, anemia, memory loss, joint pain, and tingling or numbness in the hands and feet.
This vitamin is found in generous quantities in fish, meat, eggs and dairy products.
Calcium is essential for your health. It helps structure and maintain strong teeth and bones, and plays a role in a heart-healthy, muscle function and transmission of nerve signals.
Besides, calcium helps your body with forming blood clotting, hormone release muscle, heartbeat regulation, and nerve impulses. A proper level of calcium in the body over a lifetime can help prevent osteoporosis.
Which food is rich in calcium?
The main foods rich in calcium include:
- Sardines and Canned Salmon
- Beans and Lentils
- Whey Protein
- Leafy Greens like Kale, mustard greens, collard greens, cabbage and broccoli
- Fortified Foods
4. Vitamin D
Vitamin D has several essential functions, provides adequate strength to muscles, bones, and teeth. It is also supposed to protect you against heart disease, boosts weight loss, certain types of cancer, and depression.
What are the main symptoms of low vitamin D?
Vitamin D deficiency symptoms include bone or muscle pain, leg weakness, difficulty climbing stairs, tiredness, aches and pains, and trouble getting up from a chair.
In what food is vitamin D found?
Foods that contain vitamin D include:
- Egg yolk
- Orange juice
According to the World Health Organization, the lack of this iron is one of the biggest nutritional problems around the world.
What happens when you are low on iron?
The most typical symptoms of iron deficiency are weakness, fatigue, pale skin, and fingernails, anemia, cognitive development problems (lead to low performance at work or school) and imbalances in the immune system and to the difficulty of maintaining average body temperature.
What food is the highest in iron?
- Oysters, clams, and mussels
- Red meats such as beef and lamb
- Chicken and turkey
- Iron-fortified breakfast cereals, rice, bread and pasta
- Cooked beans and lentils
- Pumpkins, squash or sesame seeds
- Chickpeas, kidney beans, and lima beans
- Dried apricots
- Baked potatoes
- Broccoli stems
- Raw and cooked spinach and kale
Magnesium is another essential nutrients for overall health. Our bodies require magnesium to maintain the nerve cells in our brain to functioning correctly.
What are the symptoms of magnesium deficiency?
Magnesium deficiency causes nausea, weakness, numbness in the extremities, and loss of appetite. It can also cause abnormal heart rhythm and muscle contractions.
What food is highest in magnesium?
- Magnesium is found in legumes, nuts, and whole grains.
- Fruit like figs, avocado, banana, and raspberries
- Vegetables like peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts
- Nuts and seeds.
- Beans and Legumes
7. Vitamin B6
B6 aids amino acid metabolism, red blood cell production, and the creation of neurotransmitters. It also controls appetite and metabolizes fats.
What causes vitamin b6 deficiency?
Deficiency of vitamins B6 nutrients causes insomnia, anemia, skin diseases, hair loss, cramps, and water retention.
What foods are high in vitamin b6?
Vitamin B6 foods include:
- Poultry such as chicken or turkey
- Wholegrain cereals such as oatmeal, wheat germ, and brown rice
- Soya beans