A Very Happy Women’s Day to all the supermom’s and blooming girls out there!
A Woman has to deal with her daily householdchores along with other multitasking activities and hence, it is imperative fora woman to take care of her diet. A balanced diet is a cornerstoneof health. It helps to prevent and ease disease symptoms. Right foods cansupport – mood, boost energy levels and maintain weight. Nutritious diet notonly helps to feel best but also to look best.
Here are some of the healthy talks which iffollowed carefully can lead a women look young and beautiful before reachingthe menopausal stage…
EAT A WELL BALANCED DIET.
One should include adequate amounts of carbohydrates, proteins, essential fats along with other micro-nutrients.
• CARBOHYDRATES: Complex carbohydrates along with inclusion of fiber should be incorporated in the daily diet for maintaining energy balance and smooth bowel movements. Woman aged 18-50 years old need at least 25 grams of fiber per day.
SOURCES: Oats,brown rice, barley, dalia, fenugreek seeds, etc.
• PROTEINS: High quality proteins should be included in the diet as protein is required for the production of various hormones and enzymes in the body. It acts as the building block for skin, hair, bones and the blood. 0.8 to 1.0 grams of protein per kg body weight should be taken in the daily diet.
SOURCES: Milk,yoghurt, chicken, eggs, beans, lentils, etc.
• FATS: Essential fatty acids such as omega-3 and omega-6 are required for the body for efficient functioning of the nervous system as well as for good hair and skin. Total fat intake should be 50-60 grams per day.
SOURCES: Almonds,walnuts, chia, flax and hemp seeds, soya bean, salmon, olive oil, etc.
• CALCIUM: Dietary Calcium is the key mineral to be considered. Before 30 years of age itself, one should include a variety of calcium rich foods so that popping up calcium tablets after 30 plus is not needed. Calcium keeps bones and teeth strong, regulates heart’s rhythm and ensure nervous system to work properly. Calcium deficiency can lead to mood problems and sleep difficulties. Body will absorb calcium from bones if deficient in diet and can lead to Osteoporosis, a bone disease in which the bones become weak and break easily. 600 mg of calcium is required per day.
SOURCES: Dairyproducts, tofu, green leafy vegetables, certain fishes, nuts, etc.
It is important to have calcium in combination with Magnesium and Vitamin Dto support absorption of calcium from foods. Sourcesshould be included in the diet such as Fish,dairy products, foods fortifiedwith vitamin D and sunlight.
• IRON: Anemia is the most common deficiency in women; due to the amount of blood lost through menstruation during child bearing age. Anemia can deplete energy levels thus; making weak and exhausted. Almost 21 grams of iron is required for a normal woman.
SOURCES: Spinach, Lentils, fortified grains, garden cress seeds, dates, meat, fish, etc.
Vitamin C helpsbody to absorb more iron, thus, one should include foods that are rich invitamin C such as citrus fruits, tomatoes, etc. At least 40 mg per day isneeded.
FOLIC ACID (FOLATE) isimportant for women when they become pregnant as it prevents the risk of birthdefects in babies. At least 200 µg is needed per day.
SOURCES: Peas,Brown rice, eggs, Spinach, etc.
“AT THE END OF THE DAY, YOUR HEALTH IS YOURRESPONSIBILITY”.
HAVE ABLASTING WOMEN’S DAY AND BLOSSOM YOUR LIFE WITH HEALTHY FOODS…