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Posted on: 15-10-14
Essential nutrients every woman needs

Women, do not take your health for granted. Ensure that these nutrients are a regular part of your diet
1. Calcium:
Women have a tendency to suffer from week bones, especially as they age. This is why calcium is so very important to build strong bones. 30 million women suffer from osteoporosis in India. They have to take care of the importance of calcium in their diet.
Ensure you consume plenty of diary products, fortified juice, yogurt and soy milk are great sources of calcium.

2. Iron:
A deficiency in iron can cause anemia- a very common problem among women. Iron gets oxygen to your cells and a lack of it makes you lethargic and tired. Include lean meat like chicken as well as fortified cereals and beans in your diet.

3. Folic acid:
While folic acid is very important for pregnant women, it is essential for the rest as well. Experts say that folic acid helps your cells divide and is found in green leafy vegetables, fortified cereal and nuts etc.

4. Protein:
An important nutrient in building healthy bones and muscles, protein also fights germs, breaks down everything that you eat and controls your metabolism. Found in poultry, red meat, fish and nuts, studies say that women require at least 45 grams of protein daily.

5. Vitamin C:
What healthy bones and glowing skin? Make sure you are getting enough vitamin C. Stock up on red pepper, broccoli and citrus fruits. Drink orange juice at least thrice a week.

6. Omega-3 fatty acids:
Omega-3 fatty acids are good fats, known to reduce the risk of heart disease. And you can find it in fishes like sardines, salmon, etc and also walnuts and flaxseeds also contain omega-3 fatty acids.

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