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Women’s nutrition throughout their life

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17th-Mar-2017       
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Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it's important to get plenty of calcium to support your bone health. Calcium and magnesium, in combination with vitamin D, are vital for women's bone health. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, green beans, garlic.
Many women have been led to believe that dietary fat is unhealthy and contributes to weight gain.
What really matters are the types of fat you eat. Polyunsaturated fats include Omega-3 and Omega-6 fatty acids, found in fatty sea fish such as salmon. Other sources include unheated sunflower, corn, soybean, flaxseed oils, and walnuts.
Women need healthy fats in their diet to look and feel great. Healthy fats boost your brainpower and mood. Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily damaged hair.
Many women don't get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
Women need folic acid at proper levels; it has been linked to better heart health and possible protection from colon cancer. It’s difficult to overstate the need for women to get sufficient folic acid before and during pregnancy. It's important for overall good health, but for the developing fetus, it can make all the difference in the world.
Micronutrients not only benefit women’s health during childbearing years and during pregnancy and lactation, but they also have substantial impact on women’s health during adolescence and the aging years.
Menstruation is a common stage of life for all women. Diet can play an important role in alleviating these and other symptoms of menstruation. Avoid Trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
Efforts are needed to improve women’s health condition; they should focus on the diet as a whole, and not on single vitamins or minerals. And at the end of the day your health is your responsibility. So be bold for change your life. n  

[Fahmida Hashem is Consulting Nutritionist & CEO, Miss Nutritionist (Center for nutrition &
weight management)]

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