Are you troubled by the problem of hair fall, do you experience tingling in your hands and feet several times a day, or do you often feel tired and lethargic? If your answer is also yes, then this is an alarming situation for you, after which you need to be alert about your food.
If seen, in most women, with age, there is a lack of nutrition. First period, then pregnancy, and then menopause, at every stage of age, she has to face two to four different problems. That’s why women must pay special attention to their diet from a certain age onwards. Here we are going to tell you about the nutrition that every woman needs to include in her diet to get a good health.
Calcium is not only essential for the strength and growth of bones, but it also helps in the smooth functioning of our heart, muscles, and nervous system.
Deficiency symptoms: muscle cramps, weakness, tingling in the fingers, abnormal heartbeat.
How much you need per day: 800mg for adult women, 1000mg for women over the age of 51, 1000mg-1200mg for pregnant or lactating women
Sources of calcium: Milk, cheese, yogurt, green leafy vegetables, beans.
- Folic Acid
Folic acid is essential for the formation of red blood cells. Especially in the early period of pregnancy, it helps in the formation of the brain and spinal cord of the fetus.
Symptoms of deficiency: Fatigue, weakness, shortness of breath, pale skin, hair loss, and megaloblastic anemia.
How much you need per day: 400 mcg for adult women, 500 mcg-600 mcg for pregnant and lactating women.
Sources of folic acid: Whole grain bread, beans, peas, lentils, asparagus, eggs, leafy greens, Brussels sprouts, broccoli, and nuts.
Iodine helps the body make thyroid hormones, thyroxine, and triiodothyronine, which regulate metabolism. It also aids in the development of bones and the brain in fetuses and young children.
Symptoms of deficiency: Fatigue, lethargy, weight gain, constipation, dry skin and hair, and extreme chills.
How much you need per day: 150 mcg for adult women, 220 mcg – 290 mcg for pregnant and lactating women.
Sources of iodine: Fish and shellfish such as mackerel, oysters, mussels, squid, and shrimp, as well as milk, cheese, yogurt, and eggs.
It is necessary to deliver oxygen to all the tissues and organs of our body.
Symptoms of deficiency: Fatigue, weakness, pale skin, shortness of breath, hair loss, and cracked nails.
How much you need daily: 18 milligrams for adult women, 8 milligrams for women over age 60, and 27 milligrams for expectant mothers.
Sources of iron: Red meat such as beef and pork, shellfish, beans, spinach, and chickpeas.
- Vitamin B1
This vitamin helps with brain function, nerve tissue health, making red blood cells, and increasing energy levels.
Symptoms of deficiency: Fatigue, weakness, nerve damage, megaloblastic anemia, depression, memory loss, and dementia.
How much you need per day: 2.4 mcg for adult women and 2.6 mcg-2.8 mcg for pregnant and breastfeeding women.
Sources of vitamin B12: Beef, tuna, fortified nutritional yeast, sardines, and cheese.
- Vitamin D
Increases the absorption of calcium to strengthen bones, apart from this it is also helpful in increasing immunity.
Symptoms of Deficiency: Bone and back pain, depression, stress, frequent falls, fatigue, lethargy, and difficulty in wound healing.
How much do you need per day: 2.5 mcg for adult women, and 10 mcg for pregnant and lactating women?
Sources of Vitamin D: Egg yolk, oily fish, and fortified milk.
Enhances immune health and metabolic function and reduces inflammation.
Symptoms of Deficiency: Delayed wound healing, hair loss, loss of appetite, decreased sense of smell and taste, low immunity, and depressed mood.
How much you need daily: 8 milligrams for adult women, 10 milligrams—12 milligrams for pregnant and breastfeeding women.