It takes a lot to be a woman. More specifically, it takes a lot to be a modern woman of today. In the days gone by, women and her responsibilities were limited to kitchen and the "cradle'! But today's women's "shoulders" have strengthened and they are now in a position to bear added responsibilities of the outer world. This calls for greater energy requirement for the fulfillment of personal as well as professional commitments. Moreover, women, being considered as the more vulnerable gender, are at a greater risk of getting affected with various health conditions. So is there any shield which can protect women from such risks? The shield or the protective armor is supposed to get created from the foods they take and the foods derive this function from the nutrients present in it.
Here is a list of top 5 nutrients which are extremely essential for women's health:
1. Calcium
Calcium is the structural component or the cementing material of the body. We all know its importance in skeletal and dental formation. It is even more essential for a woman during her reproductive years as she needs a fair amount of this mineral to help in her baby's bone development process. Calcium is not only important for the skeleton, but it also has a role to play in nerve function, blood clotting and muscle health.
A women loses calcium from her body during her menopausal period. Greater the loss more will be her susceptibility to bone problems like osteoporosis and osteomalacia. A study conducted in New York also suggested that women who were on calcium supplements had decreased PMS and experienced healthy aging. Some calcium sources include:
- Ragi (finger millet), 100 g - 344 mg of calcium
- Amaranth leaves, 100 g - 395 mg
- Gingelly seed, 100 g - 1450 mg
- Buffalo milk, 100 ml - 210 mg.
The RDA (recommended daily allowance) for Indian women is up to 500 mg/day and the pregnancy and lactation RDA is 1,000 mg/day.
2. Iron
The basic function of iron is the formation of hemoglobin in the red blood cells. Women are at a greater risk of iron deficiency owing to blood loss during menstruation. Pregnant women have the highest requirements of iron as they need an increased blood supply in pregnancy to suit the needs of the growing baby. In addition to this, the baby in the womb has to arrange for an iron supply to get enough of this essential mineral until they are eating an iron rich diet themselves. Some good iron sources include:
- Rrice bran, 100 g - 35 mg of iron
- Rice flakes, 100 g - 20 mg
- Soybean, 100 g - 10 mg
- Amaranth leaves, 100 g - 18 mg
- Colocasia, 100 g - 10 mg
- Garden cress seeds, 1 teaspoon - 5 mg
- Liver - 7 mg
- Egg - 2 mg
The RDA for Indian women is up to 30 mg/day and during pregnancy and lactation, the RDA is 38 mg/day.
3. Vitamin E
Vitamin E is widely distributed in nature, hence deficiencies are very rare. Studies have proved that vitamin E when present in abundance in the body, helps in the reduction of the premenstrual symptoms to a great extent. Headaches, cramps, upset stomach, bloating, migraines, irritability and many other symptoms may find a cure with Vitamin E intake. Vitamin E also helps in decreasing different kinds of breast diseases, promotes skin health and reduces the risk of coronary artery disease.
Some good sources include vegetable oils, sunflower seeds, wheat germ, kiwi, whole grains, peanut butter, fish, leafy green vegetables, goat's milk and fortified breakfast cereals.
The RDA for Indian women is up to 15 mg/day and the pregnancy and lactation RDA is 18 mg/day.
4. Vitamin B12
Vitamin B12 is present only in animal food and hence there is a risk of deficiency in women who happen to be vegetarians. Vitamin B12 is responsible for proper functioning of the nervous system and for the metabolism of folic acid. It is involved with the maturation of the cells and deficiency of the vitamin can lead to megaloblastic anemia. Severe pernicious anemia can progress to the nerve or brain causing spinal cord degeneration, which can result in weakness, numbness, tingling, shooting pains and diminished reflex response. Psychological symptoms may include mood changes with mental slowness and sensory hallucinations. Paranoid symptoms may also occur.
In older women, vitamin B12 is used for psychological symptoms, including senile psychosis (marked by delusions and hallucinations). It has also been used for treating other symptoms including fatigue, nervousness, irritability, insomnia, memory problems, depression and poor balance. The food sources are liver, kidney, meats, fish and dairy products.
The RDA for Indian women is up to 1 ug/day.
5. Folic Acid
All women need folic acid. When a woman takes enough folic acid before and during pregnancy, it can help prevent major birth defects of her baby's brain and spine. Folic acid may also have other benefits for men and women of any age. Some studies show that folic acid may help prevent heart diseases, stroke, some cancers and possibly Alzheimer's disease.
Folic acid supplements help relieve hot flashes in postmenopausal women. Folate deficiency has been hypothesized to lead to elevated homocysteine levels, which, in turn, lead to an increased risk of bone fractures, osteoporosis and reduction in bone mineral density. The food sources are broccoli, asparagus, bananas, orange, peas, nuts, breads, cereal, wholegrain flours and folate fortified products.
The RDA for Indian women is up to 100 ug/day and the pregnancy RDA is 400 ug/day.
It is very easy to discuss about health and its value. But it may never seem to be that easy to implement the healthy ways of life. It is your commitment which can transform a conception into an implementation.
