5 Nutrients Through The 3 Phases Of Women's Life
Women have three different stage in her life: onset of menstruation, pregnancy and menopause, demands the highest nutrition, One of the key requirements for a healthy life is the daily dose of nutrients.
Woman lose alot of iron during menstruation every month, so the woman needs alot of iron through her life to prevent iron-deficiency anaemia, Also, iron is important for expectant and nursing mothers
as it aids in the formation of hemoglobin, thus helping in the transportation of oxygen to all the body, the recommended dietary allowance for iron in normal woman is 21 mg/dy. and for pregnancy it is 35 mg/day. you can eat alot of green leafy vegetables, and sesame seeds, fish and meat.
Woman need the calcium in her food, because the women are more susceptible from osteoporosis due to loss of calcium from the body after menopause, adult women and those in their menopause should consume more of calcium-rich foods to prevent osteoporosis later in their life, the recommended dietary allowance for calcium in normal woman is 600 mg. and for pregnancy it is 1000-1200 mg. you.
Vitamin C very important for woman. vitamin C improves your immune action and helps in the synthesis of collagen. builds the bone and teeth, and enhance absorption of iron in the body. so it's nessecary to include vitamin C in your food.
the recommended dietary allowance of vitamin C for iron in normal woman is 40 mg/dy. and for pregnancy it is 60 mg/day. you should eat ( amla, orange, lemons, bell, kale and karam sag.
Vitamin D: is required by the body for absorption of calcium. As deficiency of this vitamin leads to softening of the bones and osteoporosis in women, it is important to meet the daily requirement of this vitamin, consumption of foods rich in this vitamin - milk (100 IU in one 8 ounce glass), yogurt (80 IU), salmon (400 IU) and vitamin-D fortified foods might also do the trick. However, make sure that the daily required dose of this vitamin i.e., 2000 IU/day is achieved at the end of the day.
Folic acid helps in proper development of fetal brain and spinal cord for baby, Because deficiency of folic acid (vitamin B9) in pregnant women might lead to birth defects in the fetus. women, should never miss to add this vitamin to their daily diet.
The recommended dietary allowance for Folic acid in normal woman is 600 mcg per day. and for pregnancy it is 500 mcg per day.
