Women most of the time are very careless towards their nutrition and because of this they faced different kind of weaknesses and illnesses in different time periods of their lives. If you don’t use important nutrients in your daily diet so your immune system will become weak and it started affecting your health. Women need to be physically active to burn calories and balance the level of energy equation of food and physical activities. Health depends on the nutrition you take and there are some important nutritional tips for women that can help them to become strong and healthy and it can decrease the risk of different women related health problems:
Calcium
Calcium is a very necessary element that should be taken from different natural sources in early years and the amount of taking calcium in women should increase in adulthood. Calcium plays a very important role to strong the bones and teeth. According to the studies most of the women are facing calcium deficiency in all over the world. So to fulfil this demand every women in adulthood need to take 1,000 mg to 1,300 mg calcium a day. There are so many natural sources that can be very helpful to fulfil the daily intake of calcium like dairy products milk, cheese, yogurt and some vegetables like broccoli, Chinese cabbage, kale and other calcium supplements can also be used.
Vitamin D
Our body needs Vitamin D to absorb calcium therefore Vitamin D is very essential for our body. Use of low fat dairy products really helps because they contain calcium and Vitamin D at a same time. The most recommended amount of Vitamin D intake in adult women and children is 600 IU per day. With natural sources like sun bath and Vitamin D rich foods i.e. eggs, fish, dairy and other supplements can also be used to fulfil the daily intake of Vitamin D in body.
Iron
Iron deficiency is also faced by more than half of the women in Pakistan. Iron is very important for women and some of the common symptoms of iron deficiency include weaker immunity, fatigue and poor performance while performing home based or outdoor tasks. Iron is considered a critical nutrient and the amount of iron that girls needs when the menstruation period have started is 8mg a day and in girls age between 14 and 18 mostly needed approximately 15 mg of iron a day and women age between 19 and 50 needs at least 18mg iron a day. The demand of iron increases when women get pregnant. Women can use natural sources to fulfil the daily iron allowance by using chicken, beef, beans, tuna, cereals, lentils, spinach, turkey and many other iron rich natural sources. It is suggested to consult your doctor if you want to use supplements to fulfil the daily allowance of iron.
