From a young girl to a teenager and a new mother to old age, a woman needs different nutritional requirements at each stage of her life. Often she stays so occupied caring for others, that it is her own health that takes a toll. That’s why it is important for each woman to pay close attention to her health and eat all types of nutrient-rich food to prevent any kind of nutritional deficiencies in the future. Dr. Ganesh Kadhe, Associate Director Medical & Scientific Affairs at Abbott’s Nutrition shares the total breakup of the nutrients a woman needs most during different stages of her life.
Young girls
Growth spurts and changes due to puberty are common during adolescence. As teenagers develop, three critical systems of their bodies are in flux: their muscle mass along with long bones, hormonal maturity and blood along with immunity. To ensure these areas grow properly, girls need the right nutrients.
For muscle mass and bone development: Most people think of adequate proteins and calcium when they think of bone development, but vitamin D, magnesium, phosphorus, vitamin K, collagen and essential fatty acids are also necessary for bone health and turnover. Consuming these nutrients can help lower a teen’s risk of bone fracture now and reduce their chances of developing osteoporosis in the future.
For blood: Iron and B vitamins such as B-12 and folate are required for the development of healthy red blood cells. Without adequate iron, teen girls are unable to produce the red blood cells they need to carry oxygen throughout the body. Foods like dark green leafy vegetables, beans, spinach, pumpkin seeds, lentils, broccoli and beetroot are must-haves to suffice for the iron requirement of the body.
During Pregnancy
A woman’s diet during pregnancy plays a pivotal role in both- maintaining the mother’s health and shaping baby’s health.
Iron: Iron is instrumental in building the red blood cells required to deliver oxygen to a growing baby. Foods like dark leafy greens, lean meats, nuts, tofu, and white beans are rich sources of iron.
Folate: Folate is a B vitamin critical for healthy cell growth and preventing spinal cord abnormalities, known as neural tube defects. The key is to get enough folate before you conceive and throughout pregnancy. This can be found in vegetables including spinach, lettuce, broccoli, sprouts, peanuts, peas and more.
Calcium: Calcium is imperative for the development of fetal bones and teeth, as well as maternal bone health. For those who don’t consume dairy, calcium is found in other foods like soy products, broccoli, canned salmon, dark leafy greens etc.
Protein: Adequate maternal dietary energy and protein intake during pregnancy are essential for positive pregnancy outcomes. Protein is not only necessary for the healthy growth and development of the foetus, but also for accretion in maternal tissues. Proteins help to build and maintain tissue and muscle mass. Paneer and soy for vegetarians, while eggs and chicken for non-vegetarians are ideal protein sources.
DHA: DHA, a unique omega-3 fat is known to support the development of a baby’s brain, eyes, and nervous system. Foods including salmon, tuna, eggs, nuts, and are the top food sources of DHA.
Fibre: Many pregnant women experience constipation throughout their pregnancy. To prevent this uncomfortable state, make sure you eat plenty of fibre-rich fruits, vegetables, beans, and whole grains and drink plenty of water.
40+ Women
Mothers of teenagers and youngsters have the dual responsibility of their own health
and inculcating good dietary habits in their kids. As we age, what we eat can highly impact our health, so it’s important to put some thought into what we eat and drink.
Protein: Protein is essential at every age, whether you’re trying to build muscle, maintain strength or recover from surgery. One can find protein in meats, beans, dairy products, fish, nuts, seeds and tofu.
Fibre: Fibre is typically regarded as support for digestive health, but roughage does more than simply give your gut a workout. Fibre-rich foods like fruits, vegetables, beans, and whole grains can help with lowering cholesterol and managing body weight simply by keeping you full.
60+ Women
Did you know that people over the age of 40 may lose up to 8 percent of their muscle mass per decade, and this rate of decline may double after the age of 70?
For ageing adults, a higher protein intake is recommended to support muscle and strength needs. As we age, our bones lose some of the calcium, as well as some of their mass, heightening the risk of osteoporosis and fractures. That’s why calcium is important for women over 50. Consuming milk, yoghurt, and cheese are a good source of calcium uptake.
Vitamin D is important for sturdy bones and unlike other nutrients, vitamin D is the only one that we can synthesize when our skin is exposed to sunlight. It can also be found in eggs, fatty fish, and vitamin D fortified dairy products.
Also Read: Best Vitamins for Healthy Hair, Skin, and Nails – Top 7
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