By Dr Anita Jatana, Chief Dietician, Indraprastha Apollo Hospitals, Delhi
Trying to balance the load of family and work or school—and coping with social media pressure to look and eat in a certain way—can make it very difficult for any woman to maintain a healthy diet. But the right food can boost the energy, and help to keep a healthy weight; it is also useful through the different stages in a woman’s life.
Although women tend to need fewer calories than men, but the requirements for certain vitamins and minerals are much higher. Hormonal changes due to menstruation, child-bearing, and menopause mean that women have a higher risk of anaemia, weakened bones, and osteoporosis, requiring a higher intake of nutrition in the body.
How much vitamin D, calcium and magnesium a woman need?
- Calcium: include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash are the good sources of calcium
- Magnesium: Magnesium helps the absorption of calcium form the blood into the bone. The body can’t utilize calcium without it. Leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds are some of the good sources.
- Vitamin D: Vitamin D is very important for the proper functioning of metabolism. The best source of vitamin D is half an hour of direct sunlight.
Apart from that food such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs also have Vit-D in it.