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One problem that all of us have with the women in our lives is that they don’t take care of themselves enough. Between work, family and friends health often takes a backseat resulting in tired bodies; weary minds and irritable temperaments. Here are 6 essential nutrients every woman needs to make sure they remain at the top of their game at every stage in life!

 

 

Care for your bones – consume calcium

 

When you don’t include enough of it in your food the body uses up the calcium form your bones to make up for the lack of it. The most common problem women face because of calcium deficiency is osteoporosis which results in weak bones and teeth.

Milk, paneer, cheese, kale, broccoli, spinach, yogurt, pakchoy and lady finger are some sources of calcium. Calcium supplement are a good choice if these are unable to meet your daily calcium requirement with these – especially post menopause.

 

 

Beware of D-deficiency

 

One of the main reasons why Vitamin D is important is because without it the blood cannot effectively absorb calcium from food. It helps in the release of happy hormone serotonin which controls those terrible mood swings and also increases estrogen levels which cause in turn improves libido.

The best way to get Vitamin D is to go out in the morning sunshine, because it helps the body to produce Vitamin D. There aren’t a lot of dietary sources but orange juice, milk and salmon do contribute to Vitamin D levels in your body.

 

 

Pump up the iron during your period

 

Symptoms like pale skin, sore muscles, fatigue, brittle nails, lack of concentration and insomnia could mean you have an iron deficiency. Anemia is one of the most common women’s health issues because iron,which transports oxygen to the organ systems through blood is lost during mensuration and pregnancy.

The best way to make up for this loss is to include iron rich food like spinach and other leafy greens, whole grains, liver, seafood, tofu, nuts, dried fruit, beans and dark chocolate.

 

Fibre – lower cancer risks

 

Fibre is something that helps take care of a number of health concerns ranging from an unruly digestive system to cholesterol and heart disease. It lowers risk of breast, cervical and ovarian cancer and in pregnant women it helps regulate bowel movements and prevent constipation.

You can get your daily dose of fibre from almonds, chia seeds, leafy greens, cabbage, cauliflower, most fresh fruits, pulses and whole grains.

 

 

Anti-oxidants for anti-aging

 

Off all the benefits antioxidants have – its anti-aging effects are a big hit with women. There are a bunch of different antioxidant found in several food sources which have benefits ranging from fighting cancer, improving eyesight, slowing down the aging process, repair cell damage and give you much healthier skin and hair.

Antioxidants are mainly found in food with vibrant dark colours. Bell peppers, carrots, beetroot, berries, oranges, pumpkin, squash, broccoli, dark chocolate, papayas and spinach are some good sources of antioxidants.

 

The Vitamin B 12 gang – prevent Alzheimer’s

 

Vitamin B12 is a water soluble vitamin which helps in formation of red blood cells and keeps your nervous system in top shape. Along with Vitamin B6 and folate, it helps protect your heart, prevent birth defects in newborns, keeps the brain sharp as you age and gives you healthier hair, nails and skin. Severe deficiency of these can cause fatigue, nerve damage, dementia and Alzheimer’s.

It is mostly found in animal foods like shellfish, liver and eggs: vegetarians have few options like milk and some types of seaweed to get their dose of Vitamin B12. Older people are unable to absorb B 12 from food hence need supplements.

 


MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.