Women must revisit their eating habits to overcome the deficiency of minerals and vitamins, according to Dr Ashwani Maichand, a leading orthopedist in Delhi. A number of individuals take supplements to overcome the deficiency, but they carry a lot of side effects.
It is very important for women to keep track of their eating habits during different stages in life, such as menstruation cycle, pregnancy, breast feeding, etc. A number of women suffer from the deficiency of major vitamins and minerals like, calcium, magnesium, iron, etc. All these nutrients are essential for the proper functioning of human body and their deficiency can cause a number of problems.
Women must be careful to get enough calcium throughout their life. Deficiency of calcium can lead to Osteoporosis. It is a disease where even minor accidents can cause fracture. Calcium is essential for the formation of bone and teeth, clotting of blood, contraction of heart and muscles. Dr Ashwani Maichand suggests women to build bone density in early twenties, as their bones tend to lose the density after 25. Small fish, milk, green leafy vegetables like carrot leaves and drum stick leaves are some of the good sources of calcium.
Iron is also one of the major nutrients, which keeps blood healthy by increasing the number of red blood cells in the body. Deficiency of iron can lead to anemia. It is important for pregnant women to include iron in their diet. It can also cure heavy menstrual bleeding. Meat, fish, eggs, nuts, and seeds are recommended to increase the intake of iron. The absorption of iron from plant source can be improved by orange juice, strawberries, etc.
Magnesium supports important body functions like bone and tooth formation, growth, cognitive development and ensures healthy pregnancy. It prevents bone loss and tackles osteoporosis. It also regulate blood pressure and sugar levels, and reduces the risk of heart disease. Magnesium is very important for women older than 40 years. Whole grains, nuts, seeds, spinach, etc are some of the food sources of magnesium.
All these nutrients are important to live a healthy life. According to Dr Ashwani Maichand, a balanced diet is the cornerstone of health, so it is important for women to have the right balance of vitamins and minerals throughout the life.