Priyanka Tiwari
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A woman’s body requires a wide range of essential nutrients to function optimally. With today’s fast-paced lifestyle, irregular eating habits, and stress, nutrient deficiencies have become common among women, leading to fatigue, poor immunity, and long-term health issues. Below are five key nutrients that every woman should pay attention to.
1. Iron
Importance:
Iron is crucial for making hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Women are especially prone to iron deficiency due to menstrual blood loss, which can lead to anemia.
Deficiency Symptoms:
Fatigue, weakness, pale skin, headaches, and dizziness.
Top Food Sources:
- Spinach, fenugreek (methi)
- Pomegranate, beetroot
- Jaggery, lentils
- Red meat
2. Calcium
Importance:
Calcium is essential for strong bones and teeth. After age 30, women begin to lose bone mass, increasing the risk of osteoporosis if calcium intake is low.
Deficiency Symptoms:
Weak bones, brittle nails, muscle cramps, and risk of fractures.
Top Food Sources:
- Milk, yogurt, cheese
- Almonds, soy products
- Figs
3. Vitamin D
Importance:
Vitamin D supports calcium absorption and strengthens the immune system. A deficiency can lead to bone pain, muscle weakness, and higher susceptibility to infections.
Deficiency Symptoms:
Weak bones, fatigue, frequent illnesses, and mood changes.
Top Food Sources:
- Morning sunlight
- Egg yolk, fish (salmon, tuna)
- Fortified milk, mushrooms
4. Vitamin B12
Importance:
Vitamin B12 is essential for nerve function, DNA synthesis, and the production of red blood cells. A deficiency can impact mental clarity and energy levels.
Deficiency Symptoms:
Tiredness, memory loss, numbness, and mood disturbances.
Top Food Sources:
- Eggs, milk, curd
- Meat, fish
- Fortified cereals
5. Folic Acid (Vitamin B9)
Importance:
Folic acid is critical during pregnancy as it helps prevent neural tube defects in the developing fetus. It also aids in the formation of red blood cells and DNA.
Deficiency Symptoms:
Anemia, fatigue, and complications during pregnancy.
Top Food Sources:
- Leafy green vegetables
- Pulses, beans, peanuts
- Oranges, fortified grains
Read More: Surprising Health Benefits of Drinking Fennel Seed Milk Daily for Digestion and Immunity
