Nutrients for women after 19 Years

Women's Health

Nutrients plays a important role in women's healthy life. Let us look out the sources of those nutrients.

Folic Acid

Folic acid is important for women's health from teenage to pregnancy. Deficiency of Folic acid results in neural tube defects, cerebral palsy in the born child. To avoid this kind of deficiency, green leafy vegetables must be consumed in your daily diet.

Iron

Deficiency of Iron results in less concentration power, in-activeness. This is because, iron circulates the oxygen in the body. Sources of Iron are Green Leafy Vegetables, Dates, Groundnut + Jaggery, Beans, etc,.

Calcium

Deficiency of calcium results in less bone and teeth health. After 35 years, decrease in calcium (especially in women) can be found in women. This can be found in Milk, Cheese, Almonds, Spinach, etc,.

Magnesium

Magnesium is important during the chemical reactions in the body. It controls High Blood Pressure, reduces the risk of heart diseases. It strengthen the bones, nerves and muscles. This can be found in Pumpkin seeds, Spinach, Almonds, etc,.

Vitamin E

It is a powerful anti-oxidant. It makes the eyes and skin to be healthy. It increases the immune system. After 19 years every women should take 15 mg of Vitamin E. This is found in Sun Flower, Almonds,etc,. 

Omega 3 Fatty Acids

It controls High Blood Pressure, reduces the risk of heart diseases. Should maintain 1 gm of Omega 3 Fatty Acids in our diet daily. For Non Vegetarians Fish is the good source of Omega 3 Fatty Acids. For Vegetarians this is found in some oils used in food.

Vitamin C

After 19 years every women should take 75 mg of Vitamin C. It increases the immune in them. This can be found in straw berry, cucumber, chilly and citrus fruits like lemon, orange,etc,.

Fiber

Consumption of large amount of "Fiber" stabilizes the insulin level and protects from storing fat. As a result weight can be controlled. Fiber eliminates the waste from the body. We should take 25 gm of fiber daily in our diet. This can be found in barley, corn, wheat, etc,.