Women’s Day: Women should follow these nutritional suggestions to improve their health


On average, more than half of women were reported with nutritional deficiencies. It is mandatory to know how the right kinds of nutrition can help prevent many diseases in women.

By Dr. Aneeta Karthikeyan,

Women are always in top form. Managing their job or household. They are always up to date with everything, whether it’s the latest fashion trends, the latest celebrity gossip, or the exact date when the sale of their favorite item will be live. But what most women overlook is their health, specifically speaking, they pay less attention to nutritional needs and the supplementation they need.

On average, more than half of women were reported with nutritional deficiencies. It is mandatory to know how the right kinds of nutrition can help prevent many diseases in women. It is also important for women to know what nutritional needs are at each stage that will complement their health.

Here we share some nutritional suggestions to follow for better health and a happy you!

Iron for all Iron Women

There is no doubt that women are superheroes and for this superhero to take charge of her health, she needs a sidekick. Iron is that resource. Iron is necessary for the production of hemoglobin, which facilitates the transport of oxygen throughout the body. To compensate for the loss of iron in the blood during menstruation, women need extra iron daily. The most common deficiency in women is iron, which leads to anemia. An iron deficiency can make you lazy, tired and even depressed. Therefore, consuming the right amounts of iron can benefit women’s nutritional needs.

It’s time to rethink your diet and include extra iron in your meals. A teenage girl needs about 15 mg of iron per day, while adult women need 18 mg. So include iron-rich foods like nuts and sunflower seeds, whole grains, beans, and dark leafy greens like spinach in your diet.

Smart snack

Those mid-meal snack cravings are something you can’t give up. Your office pantry or fridge at home should be full of snacks you can’t help but binge. Well, these snacks may be the wrong choice for you. Smart snacking is the thing that will take you far. Choose from Almonds, dried fruits, energy bars, protein bars, ready-to-eat fortified cereals. You can also have nuts and seeds as part of a snack which will help you with essential vitamins and minerals.

Manage your Magnesium

Magnesium is one of the most important minerals in the body but also among the most common deficiencies. Magnesium is an electrolyte that helps regulate calcium, potassium, and sodium, as well as being needed for over 300 metabolic reactions in the body. Leg cramps, insomnia, muscle spasms, anxiety, headaches, and digestive issues like constipation can all be signs of magnesium deficiency. The risk of magnesium deficiency may be much higher in older women.

Pregnancy & Folate the right combination

Folate, often called vitamin B9, is essential for women of childbearing age. When taken before conception and throughout pregnancy, it reduces the risk of birth defects. Folate may also help generate estrogen after menopause, reducing the risk of certain cancers. For pregnant women, folate supplementation also helps reduce the risk of certain birth defects, including spina bifida. Rich sources of folate are legumes – lentils, peas, dark green leafy vegetables – spinach, kale, oranges, grapefruit, nuts and seeds like walnuts, almonds, flax seeds.

The fabulous fiber

Constipation can occur if you don’t eat enough fiber, and it can also put you at risk for other health problems. Choose fiber-rich foods like beans, berries, and dark green leafy vegetables every day as part of a healthy diet. Fiber can help you avoid problems such as heart disease, diabetes, irritable bowel syndrome and colon cancer, which affect many women. Fiber can also help you achieve and maintain a healthy weight by making you feel fuller.

Fill up on calcium and vitamin D

Are you getting enough calcium and vitamin D?

Vitamins, minerals and other essential nutrients are found in the foods we eat, which serve to keep our bodies healthy. Calcium and vitamin D, in particular, are essential for strong bones. Vitamin D is necessary for the absorption of calcium. Without adequate vitamin D, the hormone calcitriol (also known as “active vitamin D”) cannot be formed. As a result, the absorption of calcium from the diet is insufficient. Calcium can be obtained from various sources. Add dairy products to your diet, such as milk, cheese and yogurt, for example. Alternatively, broccoli, kale, and Chinese cabbage are also good choices. You can get vitamin D from a variety of foods, including salmon, tuna, sardines, mackerel, and shrimp are all good choices.

Talk to an expert about your nutritional needs

As they say, women know everything, but sometimes it’s nice to have an expert to talk about your health. A dietitian can help you figure out exactly what kinds of nutritional needs you might have. So the question is where to find one?

QurBook can help you connect with the right dietitian who can guide you with the right types of foods that you can easily find in your kitchen that will help you stay healthy. QurBook is a personalized care concierge app that contains everything a woman might need to maintain her health. You can choose from over 1,500 health care plans and diet plans spanning over 30 health specialties. The best part is the healthcare staff trained as Care Coordinators to guide and motivate you every step of the way to put your health first.

A healthy woman can ensure that her family is healthy. So, let’s prioritize our health ladies and follow these suggestions to get the most out of it.

(The author is Senior Diet Consultant at QurBook. The opinions expressed are personal and do not reflect the position or official policy of Financial Express Online.)

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