GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

July 14, 2023 By Prachi More Leave a Comment

Nourishing Women’s Health: Essential Nutrients for Every Stage of Life

Nourishing Women's Health: Essential Nutrients for Every Stage of Life

A woman’s journey through life is marked by remarkable milestones and transformative changes, from the onset of puberty to the joys of pregnancy, the nurturing of new life through lactation, and the transition into menopause. Throughout these stages, the female body undergoes significant hormonal fluctuations, making proper nutrition a vital aspect of maintaining optimal health. By ensuring the intake of essential nutrients, women can support their overall well-being and safeguard against potential deficiencies.

Essential Nutrients For A Healthy Diet In Women 

Let’s explore key nutrients crucial for women, including iron, folic acid, calcium, vitamin D, choline, and magnesium. By understanding the importance of these nutrients and incorporating them into a well-balanced diet, women can empower themselves to thrive at every phase of their extraordinary journey.

  1. Iron: It plays a vital role in the formation of red blood cells, transport of oxygen to different parts of the body, building immunity, etc. but is unfortunately most commonly deficient in women worldwide. This deficiency is due to poor nutrition consumption and loss of iron during menstruation which can lead to anemia. To avoid the same, its important to include Iron rich foods like green leafy vegetables, legumes, organ meat, chicken, nuts, tofu, etc. Iron gets effectively absorbed in the body when combined with Vitamin C, hence, adding citrus fruits, broccoli, and bell peppers to meals will be of great help.
  2. Folic acid: This vitamin has a special role to play during the child bearing age of women. During pregnancy, Folic Acid helps in the development of the neural tube that will develop into your baby’s brain and spinal cord. Apart from this, it also plays an important role in the formation of red blood cells, deficiency of which can lead to anemia. We can include green leafy vegetables, nuts, beans, and broccoli to ensure you’re getting a good amount of this vitamin!
  3. Calcium: During adulthood, adequate calcium consumption is necessary to ensure good bone and muscle health, sending & receiving nerve signals, releasing hormones & other chemicals but  after menopause, the fall in estrogen levels causes decreased calcium absorption. This can lead to fragile bones. Hence, its advised to further increase calcium consumption after menopause. We can do so by including dairy products, green leafy vegetables, tofu, nuts like almonds , chia & sesame seeds.
  4. Vitamin D: This sunshine vitamin is necessary for absorption of calcium & phosphorus in body. It also helps to build immunity, cell growth & reduce inflammation. If not absorbed in the body adequately through sunlight and diet, it can cause symptoms like bone pain, low mood, poor muscle strength, constant tiredness, frequent infections, and weight gain. Exposure to sunlight, adding food rich in Vitamin D like fatty fish, egg yolks, fortified cereals, and fortified milk helps when deficiency is minor. In case of severe deficiency, its advisable to take supplements.
  5. Choline: It is one of the necessary nutrients for women during the phase of pregnancy and breastfeeding as it plays an important role in the child’s growth . It also helps to maintain good  brain health & nervous system, muscle control, and cell formation. Including whole eggs, organ meats, fish, Soyabean, wheat germ, chicken, almonds, kidney beans, quinoa, and cottage cheese is a good way to keep its deficiency away.
  6. Magnesium: This is a mineral which is necessary to ensure proper functioning of muscles & nerves. It helps in protein production but its deficiency during pregnancy can lead to serious complications like gestational diabetes, restricted fetal growth, preterm labor, and pre-eclampsia. Eating a diet which includes nuts, pumpkin seeds, green leafy vegetables, beans, legumes and peas will help.

All in all, a well balanced diet rich in all food groups is the key to good health. If this article helped you, let us know in the comments below and share it with your friends and family too!

Find more articles on Women’s Health here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

Search

Recent Posts

  • Add Magic To Your Life With This Simple Technique
  • Importance of good food for the human body to be healthy
  • Understanding Health and Fitness
  • Natural Mouth Fresheners
  • Healthy Substitutes for Butter

Stay Updated

Archives

  • September 2023 (27)
  • August 2023 (31)
  • July 2023 (31)
  • June 2023 (30)
  • May 2023 (31)
  • April 2023 (30)
  • March 2023 (31)
  • February 2023 (29)
  • January 2023 (31)
  • December 2022 (30)
  • November 2022 (29)
  • October 2022 (31)
  • September 2022 (26)
  • August 2022 (20)
  • July 2022 (23)
  • June 2022 (20)
  • May 2022 (17)
  • April 2022 (16)
  • March 2022 (12)
  • February 2022 (18)
  • January 2022 (18)
  • December 2021 (14)
  • November 2021 (6)
  • October 2021 (10)
  • September 2021 (7)
  • August 2021 (13)
  • July 2021 (13)
  • June 2021 (16)
  • May 2021 (16)
  • April 2021 (14)
  • March 2021 (13)
  • February 2021 (8)
  • January 2021 (7)
  • December 2020 (8)
  • November 2020 (4)
  • October 2020 (12)
  • September 2020 (8)
  • August 2020 (5)
  • July 2020 (2)
  • June 2020 (6)
  • May 2020 (12)
  • April 2020 (13)
  • March 2020 (12)
  • February 2020 (5)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (8)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (10)
  • June 2019 (13)
  • May 2019 (7)
  • April 2019 (11)
  • March 2019 (11)
  • February 2019 (12)
  • January 2019 (16)
  • December 2018 (13)
  • November 2018 (7)
  • October 2018 (10)
  • September 2018 (11)
  • August 2018 (21)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (15)
  • April 2018 (22)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (24)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Ram Sharma - GOQii Diabetes Care

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an … [Read More...]

Bharat Rao

Consistency, Discipline & Dedication – Bharat Rao Shares 3 Secrets For Healthy Living!

Living a healthy life is all about maintaining balance. This includes exercise, nutrition, sleep and maintaining good mental & emotional health as well. If you’ve been hitting the gym or doing your daily walks or even eating the food you are supposed to without achieving results, there might be something that is amiss. That’s where […]

Nitya Kishore Upadhyay

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take […]

Ahmad Najib

How Ahmad Najib Controlled His Diabetes & Lost Weight With GOQii

It’s a well-established fact that unhealthy eating, lack of physical activity and an overall unhealthy lifestyle can lead to many health issues. To begin with, it is the biggest cause of being overweight, which comes with other issues such as high cholesterol, high blood pressure and even diabetes. While well known, people tend to overlook […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii