When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar to Male as well as Female. However, it is vital to understand that women should give particular attention to these nutrients: Folate, Calcium, Iron, Vitamin D, B12 and Magnesium.
Food sources rich in these nutrients:-
Folate: Legumes, Eggs, Citrus fruits, Banana, Avocados, Broccoli, Leafy greens, Beets, Nuts & seeds
Calcium: Dairy products, Muskmelon seeds, Makhane (Lotus Seeds), Almonds, Broccoli
Iron: Green leafy vegetables, Ragi, Dates, Beetroot, Pumpkin seeds, Quinoa, Tofu, Meat, Fish
Vitamin D: Exposure to sun for 15-30 min, Egg yolks, Fatty fish (e.g. Mackerel, and Salmon), Cheese, Milk, Mushroom
Vitamin B12: Eggs, Fortified cereal, Milk & Dairy products, Fish (Tuna & Salmon), Vegetarians need to rely on supplementation support in case of too much deficiency
Magnesium: Green leafy vegetables, Nuts & Seeds, Dark Chocolate, Avocados, Legumes and whole grains
Suggest doing blood tests once per year to understand the blood parameters and take necessary steps.
Happy Women's Day :).
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