Hale & Hearty

Iron-Rich foods
Iron is an important aspect needed throughout a women’s life, but the amount varies in different stages. A higher amount is required during pregnancy and around menopause. Iron-rich foods are chicken, red meat, kale, spinach, lentils, beans, dates, raisins, apricots, beans, broccoli, and fortified cereals. It is important to include Vitamin C when consuming Iron as food or supplements, for its proper absorption. Oranges, strawberries, Indian gooseberries (amla), tomatoes are good sources of Vitamic C.

Folic Acid or Folate
When women reach the pregnancy stage, folate is an essential nutrient needed in the early stages. This helps reduce the risk of neurological diseases in the child and prevents women from the risk of heart diseases and certain types of cancer. Women with symptoms of mood swings, irritation, and lethargy have folate deficiency. Milk, eggs, asparagus, fish, chicken, spinach, Brussels sprouts, lettuce, oranges, green leafy vegetables, peas, and beans are a good source of folate.

Calcium, Magnesium and Vitamin D
Calcium and vitamin D are nutrients needed for the body at all stages of a woman’s life. Calcium is necessary for healthy bones, maintaining an excellent nervous system functioning, and regulating the heart rate. Calcium deficiency can lead to weaker bones, depression, and anxiety. If there is insufficient calcium in the diet, then the body takes calcium from the bones for cell function. This can lead to osteoporosis, causing brittle bones that break easily on a fall and in severe cases, even from sneezing or minor bumps.

Along with calcium, a minimum required amount of magnesium and vitamin D are required for better calcium absorption. For calcium include dairy products, green leafy vegetables, fish, grains, tofu, cabbage, sesame seeds.

Sources of vitamin D include shrimps, salmon and sunlight.

Magnesium can be found in green leafy vegetables, summer squash, broccoli, cucumber, celery, and different varieties of seeds.