It is important to consume enough critical nutrients to preserve excellent health and stave off chronic diseases. However, nutrient needs differ depending on factors including age, sex, and level of physical activity. A balanced diet that includes a variety of nutrient-dense foods is crucial for women and children to meet their specific nutritional needs. However, some nutrients may be more important to particular groups of people than others depending on their age, health, and other factors.
For instance, just as growing toddlers require more calcium to sustain their development spurts, pregnant women need more iron. (See these simple diet suggestions to improve nutrition and well-being.)
According to mental health expert Prakriti Poddar, global head of mental health & wellbeing at Round Glass, leading a healthy lifestyle is just as important as eating a balanced food.
1. Iron
It is a vital mineral that is abundant in plant sources such apples, bananas, dates, legumes, beets, mushrooms, soybeans, dark and green leafy vegetables, and fruits high in vitamin C. Liver and red flesh from animals are good sources of iron. Anaemia, a disorder that affects many women in India, is brought on by iron shortage because iron is required for keeping healthy blood.
2. Calcium
In addition to serving as the foundation for strong bones and teeth, calcium is also essential for blood clotting and keeping regular heartbeats. Children going through puberty, one of the times when people develop the fastest, require roughly 800 mg of calcium daily. Calcium is abundant in dairy products including milk, yoghurt, and cheese. Calcium-rich foods include sesame seeds, leafy greens like agathi keerai (vegetable hummingbird), fruits including apples and bananas, and sesame seeds.
3. Vitamin D
Since it can be absorbed from direct sunlight, it is often referred to as the sunshine vitamin. It is necessary for the body to absorb calcium as effectively as possible. Because of this, it is a necessary nutrient for youngsters, as well as for pregnant and post-menopausal women (as they experience bone loss). Mushrooms, milk, eggs, fatty fish like salmon, and fortified cereals and milk products are food sources of vitamin D.
4. Vitamin B
Eight different vitamins make up this complex, which is infamous for its foul smell. For a hands-on experience, try swallowing a vitamin B complex supplement! However, this is a very significant group of vitamins that support a number of vital biological processes, including the development and maintenance of children's nerves and muscles, as well as a safe and successful pregnancy. Animal-based foods including eggs, meats, fish, and milk, as well as some vegetables like mushrooms, whole wheat, and avocado, naturally contain B vitamins.
5. Folic acid
The growth and development of both women and children depend heavily on the vital vitamin folic acid. It is a B vitamin required for the production of red blood cells as well as the healthy operation of the nervous system. Folic acid is crucial for women, especially during pregnancy. The devastating birth deformities known as neural tube defects, which affect the baby's brain and spine, can be avoided with adequate folic acid intake. Rich sources of it include oranges, leafy green vegetables, beans, and peas.
By engaging in mindful eating, you can increase the advantages of including these nutrients in your diet. By properly breathing, we may better enjoy the flavor and scent of the food, which encourages us to react favorably to what we eat. On the other hand, hasty feeding results in erratic or eruptive breathing. To appreciate and fully enjoy the variety of flavors, scents, and textures in your food, chew your food slowly. Let mindful eating improve your overall wellbeing.
0 Comments