Are you a bit fed up of balancing your household chores and professional life? Do you wish to lead a healthier life free from stress and pressure? Well, in that case, you need to pay utmost emphasis on healthy eating. Diets for women is extremely effective in supporting the mood, boost energy level and help ladies to maintain an optimum work-life balance.
Proper foods can be a huge support through the variant stages in a woman’s life. Intake of nutritious foods can help you deal with different sensitive phase like pregnancy, reduce PMS, boost fertility, make breastfeeding simpler, keep your bones stronger and even ease symptoms of menopause. Whatever your age or situation, you need to follow a healthy diet plan as it can help you look gorgeous and feel your best and get the most out of life
Why do women’s nutritional needs differ from men’s hugely?
During the days of childhood, the dietary requirements of boys and girls remain the same. But wit the passage of time and with the onset of puberty, women begin to develop certain unique nutritional requirements. Since their body undergoes numerous physical and hormonal changes, the nutritional requirements continue to evolve and thus they need to pay importance upon diets for women.
Women always need a higher percentage of calcium than men, as they are at a higher risk of suffering from weakened bones, and osteoporosis. Though women require fewer calories than men, but they may need certain vitamins and minerals in higher proportion. Hormonal changes associated with pregnancy, menstruation and menopause can elevate women to suffer from the deficiency of iron, and vitamins. For that reason, they need to intake abundant quantity of iron, folates, calcium, magnesium, vitamin D, and vitamin B9.
Why the majority of the women fall short of the dietary requirements?
Most of the woman are so busy in their household activity and taking care of the children that they tend to neglect their daily dietary needs. As a result, your body may fall short on vital nutrients and you may experience the symptoms of hungry, cranky, irritability and low in energy.
There is a different dietary regime that should be followed by women, but it entirely depends upon her age and health conditions. For instance, the diet of a pregnant woman may differ from that of an aged lady. Whether you’re looking to combat stress or PMS, boost fertility, ease the symptoms of menopause, or step into a healthy pregnancy, diets for women should be chosen accordingly. By sufficing your nutritional needs, it may become easier to stay healthy and vibrant in your ever-changing life.
Diet regime for women suffering from osteoporosis or weakened bones
Among different vital nutrients, you need an adequate amount of calcium to build healthy bones and teeth. Calcium deficiency can lead to bone fragility and you may experience symptoms of irritability, anger, depression and insomnia. When your body does not get enough calcium through diet, your body will absorb the calcium from your bones to ensure normal body functioning. Women are at a higher risk of developing osteoporosis, so it’s crucial to have some calcium-rich foods.
Adult women aged 19-50 require calcium intake of 1,000 mg/day and age women above 50 years need 1,200 mg/day. Some of the good sources of calcium to include in your menu are dairy products, grains, fishes, milk, tofu and leafy green vegetables.
The mineral enhances calcium absorption from the blood into the bone. Women usually need magnesium intake of 320 to 400 mg/day. Some of the best sources of the mineral; are cucumber, broccoli, green veggies, green beans and a variety of seeds.
The nutrient helps in regulating the proper metabolism of calcium. Your body needs Vitamin D intake of 600 IU (international units) daily. Some of the best sources are seafood, eggs, and direct sunlight.
Diet regime, for women suffering from anemia
Iron is a crucial mineral that helps to create the hemoglobin that carries oxygen in the bloodstream. You need an adequate amount of iron as it helps in maintaining healthy skin, hair, and nails. As women lose blood during the process of menstruation they need than twice the amount of iron that men do. Even during the delicate phase of pregnancy and breastfeeding, it is crucial to intake iron-rich foods. Anemia can make you feel weak, exhausted, and out of breath. Iron deficiency can further lead to mood swings, depression, irritability, and difficulty concentrating.
Adolescent women need the iron intake of 15-18 18 mg/day. Some of the best sources of iron are leafy veggies, beetroot, salmon and lean meat.
Diet regime to ease out the symptoms of PMS
Women experiencing PMS often complain about several discomforts like bloating, cramping, and fatigue before the menstruation. Diet can play a pivotal role in alleviating such symptoms.
Women should try eating foods that are high in iron and zinc content to overcome the uneasiness of PMS. Some of the foods include leafy veggies, dried fruit, eggs, and red meat.
Medical studies reveal the fact calcium-rich foods play a huge role in relieving PMS symptoms. Thus, you can eat foods like cheese, green veggies, milk, and yogurt.
Avoid eating deep fried foods, and sugar, as it can elevate inflammation in the body.If you suffer from severe bloating, you should avoid intake of salty snacks, frozen dinners, and processed foods.
If you suffer from severe bloating, you should avoid intake of salty snacks, frozen dinners, and processed foods.
Adding Omega-3 fatty acids can make a huge difference and you can deal with PMS symptoms.
If you have food sensitivities, try eliminating them from your menu, as they can easily trigger the PMS symptoms.
Refrain from taking caffeine and alcohol, as both these foods can worsen PMS symptoms.
Intake of daily multivitamin or supplementing with magnesium can help you get relief from cramps of PMS.
Diet regime for a pregnant or breastfeeding woman
During pregnancy, women need almost 300 extra calories per day to suffice the nutritional needs of the growing baby.
One of the crucial element that can aid in the neurological and visual development of your baby is the Omega-3 fatty acid. Try to eat cold water fish such as tuna, salmons, and herring twice weekly.
You also need to consume high-quality protein during gestation, as it is crucial for your baby’s developing brain and nervous system. You can include protein-rich foods like fish, poultry, dairy, and plant-based protein in your diet.
It is better to refrain from alcohol and caffeine during pregnancy, as t elevates the risk of miscarriage and also interferes with iron absorption process in the body.
Eat smaller amount of meals at a regular time interval, as it can help you avoid morning sickness and heartburn.
Diet regime to ease symptoms of menopause
With the passage of time, woman’s reproductive system prepares to retire and undergoes a hormonal change swiftly. The diets for women can help you make a smooth transition into the menopausal years, you can ease common symptoms.
It is important to boost calcium intake, as it can help in building bone health and prevent osteoporosis.
Women should avoid intake of wine, sugar, and caffeinated products as it can ease the symptoms of menopause.
Eating good fats like Omega-3 fatty acids and boost the hormone production
Soy products are high in phytoestrogens and thus they help in managing the menopausal symptoms.
Superfoods for women
Here is a complete list of superfoods for women that aid in boosting the immune system, help you lose weight and overcome the deathly ailments of diabetes, cancer, and heart disease.
Egg yolks are high in different nutrients including choline that lowers the risk of breast cancer.
The antioxidant-rich food can help you overcome macular degeneration and cataracts.
The calcium-rich dairy product is great for your bone health.
Yogurt is best known for its immune-boosting bacteria, that can help you fight infectious diseases.
It is better to opt for fat-free yogurt varieties like Organic Greek Yogurt.
The fish id rich in vitamin D and one of the best sources of omega-3s.
The essential fatty acids have several health benefits including preventing heart disease, mood booster, weight loss, and minimizing the effects of arthritis.
A cup of cooked beans can provide almost 17g fiber and aid in boosting your metabolism and digestion.
Beans are also loaded with protein and other vital nutrients like calcium, potassium, and magnesium.
Beans can help you resist the risk of high blood pressure, heart disease, type 2 diabetes, and breast cancer.
You can consume any of the varieties of beans including black, white, kidney, and fat-free refried.
The low-calorie lentils are great for weight loss and they suffice your daily iron requirements.
Women suffering from anemia are highly recommended to intake 1 cup of lentils regularly.
The leafy green vegetable contains a high amount of vitamin K, calcium and magnesium.
It also contains folate that helps you overcome birth defects during pregnancy.
Intake of 1½ ounces of tree nuts daily can reduce the onset of heart disease and diabetes.
Nuts like walnuts and almonds are rich in omega-3s that reduces blood pressure problems.
However, as nuts are high in calories try to intake them in moderation or eat them in salads, cereals or yogurt.
The oil is rich in heart-healthy monounsaturated fats that lower the “bad” LDL cholesterol and raise “good” HDL cholesterol.
Olive oil is also rich in antioxidants that help you overcome the risk of chronic diseases like Alzheimer’s.
You should always opt for the extra virgin oils, as they are high in nutritional content.
Drizzle small amounts of olive oil on your salads, veggies, or bread.
Fibre-rich oats are great for resisting cardiac ailments.
Studies reveal the fact that oatmeal can cut your risk of type 2 diabetes.
To reap the benefits, try consuming half cup daily and top it with varying combinations like fruit, yogurt, and nuts.
Flaxseed is the most potent source of omega-3 fats and helps in resisting the development of heart disease by 45%.
Flaxseed also minimizes the risk of breast cancer. Researchers reveal that women who eat 1 tablespoon of flaxseed daily had a 25% improvement in the ratio of breast cancer.
You can simply sprinkle flaxseeds on your cereal, salad, or yogurt.
The cruciferous vegetable has tons of health benefits and it can protect you from the life-threatening disease like cancer and heart disease.
To enhance disease-fighting benefits try eating steamed broccoli, as it helps in releasing the maximum amount of sulforaphane.
One of the best source of lycopene, an antioxidant which minimizes the risk of heart disease and breast cancer.
Try eating tomatoes in raw form like in salads or dressed with olive oil and garlic powder, salt, and pepper.
The vegetable is a rich source of vitamin A, an essential nutrient that protects your different body organs like respiratory, urinary, and intestinal tracts.
A half-cup serving of sweet potato supplies almost 130 calories and 80% of the daily dose of vitamin A.
The flavoring ingredient is also a health superstar and contains more than 70 active phytochemicals.
Regular intake of garlic minimizes the risk of ovarian, colorectal, and other cancers.
You should always include whole grains like brown rice, millet, and quinoa in your diet plan, as it supplies energy to the body.
When combined with high-quality protein and fat, the whole grains act as appetite-filling food to offer long-lasting energy.
Moreover, they are rich in fibers as well that helps you overcome constipation.
Women need to pay huge importance to their daily dietary requirements, as food plays a huge role in enhancing the health aspects. Include nutritious foods and drinks that can effectively complement your diet program. The right combination of diet plan and healthy regime can help you sustain a better life and avoid uncomfortable symptoms of menopause, menstruation, and obesity easily.