Women require nutrition and exercise at every stage. As women age, they start getting prone to diseases like heart problem, insulin resistance, bone problems and more of hormonal imbalance disorders. Having said that, it is necessary for women to include more balanced food in their day to day life. Keeping this in mind, here is a list of some of the most important nutrients mandatory for women on daily basis.
1. Calcium
As women age, they become prone to bone loss. To reduce these bone disorders, a recommended level of 400 to 1000 mg/day of calcium should be consumed. The best sources of calcium are milk and milk products, green leafy vegetables, almonds and seeds.
2. Iron
Iron deficiency can make you feel weak, unable to concentrate and more susceptible to infections. It is generally more common in women due to various factors including lack of nutrition. The recommended intake of iron is approximately 18 to 21 mg/day. To eat good amount of iron, opt for whole cereals, grains, seeds, nuts and jaggery.
3. Folate
Popular as a magic pill for pregnant mothers, folate is also good for the immune system, energy production, preventing anaemia and can also help to protect against heart diseases and stroke. The actual requirement of folic acid ranges from 500- 100μg/day. Some of the good sources for folate are fresh green vegetables, pulses, and liver.
4. Magnesium
It helps the body deal with stress, generate enough energy and build healthy bones. It also helps strengthening muscles and nervous system. According to I.C.M.R, dietary intake of magnesium to maintain balance is around 350 mg/day. Diet based on cereals, pulses and vegetables can provide adequate magnesium.