Nutritional Tips for Healthy Women

Nutritional Tips for Healthy Women

News/Blogs

Tabba Kidney Institute conducting this 20th annual National Women’s Health Week through different talk sessions and sharing nutritional info.

  1. Healthy women should consume 1000mg of Calcium daily.

– We need calcium to build healthy bones and teeth.
– It regulates the hearts system and ensures the nervous system functions properly.
– If we don’t get enough calcium, our body will take calcium from bones to ensure normal cell function, which can lead to weakened bones or osteoporosis.
– Its deficiency can also lead to psychological problems like irritability, anxiety, depression and sleep difficulties.

Sources of Calcium
  • Milk
  • Dairy Products
  • Green Vegetables
  • Certain Fish
  • Fortified Grains
  • Nuts

  1. Healthy women should consume 18mg of Iron daily.

– Iron helps in creating hemoglobin that carries oxygen in our blood. It maintains skin health, hair, and nails.
– Iron deficiency anemia is very common in women.
– Its deficiency can also impact on mood, causing depression, irritability and find difficulty in concentration.

Sources of Iron
  • Beef
  • Liver (Beef)
  • Bean
  • Leafy Green
  • Vegetables
  • Lentils

  1. Healthy women should consume 15mcg /600IU of Vitamin – D daily.

– It helps in maintaining the health of bone and teeth.

– It helps in building the immune system, brain, and nervous system.

– It regulates insulin levels.

– It supports lung function and cardiovascular health.

Sources of Vitamin -D
  • Sunlight
  • Fish
  • Salmon
  • Shrimps
  • Eggs
  • Fortified Milk
  • Cod Liver Oil

  1. Healthy women should consume Folate (Vit-B9) in childbearing age. 

– Folate is another nutrient that many women don’t get enough in their diets.

– Folate extensively reduces the chance of neurological birth defects when taken before conception or during the first few weeks of pregnancy.

– Folate can also reduce the risk of heart diseases and certain types of cancers.

Sources of Folate 
  • Liver (Beef)
  • Spinach
  • Green Peas
  • Kidney Beans
  • Fruit & Fruit Nectars
  • Breakfast Cereals fortified with folic acid.

  1. Tips for a healthy pregnancy

 – Intake Omega -3Fatty Acids

 These are essentials for the neurological and early visual development of the baby and for making breast milk after birth.

– Avoid Alcohol.

– Cut down on Caffeine.

– Eat smaller, more frequent meals.

– Intake Protein

 Protein helps in the development of baby’s brain and nervous system. Quality intake of protein enhances the health of the baby.

Red & White Meat, Dairy products, lentils & Beans are good sources of protein.

  1. Tips for Breastfeeding

 – Mothers should increase caloric consumption little higher to maintain a steady milk supply.

– Emphasize healthy sources of protein and calcium.

– Take prenatal vitamin supplements as prescribed by your physician.

– Avoid Alcohol, Caffeine & Nicotine.