Women lose blood every month due to their menstrual cycle—something that might lead to the deficiency of iron in the body. The deficiency can lead you to feeling lethargic and fatigued all day. Hence, you need to make up for the blood loss and increase your blood volume for the normal development of the body with the help of iron rich foods.
What to eat: Make sure you include enough of lean meats, seafood, nuts and beans in your diet to get your dose of iron.
If you strengthen your bones when you’re young, you automatically reduce the risk of osteoporosis that affects several women the world over. After the age of 35, we start losing bone density and this can be combated through calcium since this nutrients help in strengthening bones.
What to eat: Milk, spinach, cheese, almonds and black beans are packed with calcium.
Vitamin D and calcium have a strong connection because in the absence of vitamin D, calcium won’t be absorbed in your bones and teeth. This can lead to brittle bones and poor dental health. Moreover, it has been seen that most women with PCOD are also deficient in Vitamin D. Hence, you need to ensure that your body is getting enough of this nutrient.
What to eat: Consulting your doctor for Vitamin D supplements might be a good idea. However, sun exposure is one of the best ways to get your dose of vitamin D.
Magnesium is extremely important for the body since it helps us deal with stress and generates energy so we don’t feel fatigued at any point. When you’re deficient in magnesium, you will often experience, muscular spasms, cramps and studies even suggest that the lack of this nutrient is directly related to PMS.
What to eat: Green vegetables, nuts, seeds and unrefined (brown) grains are some of the sources of magnesium.
Omega-3 Fatty acids
Omega 3 is extremely crucial to women since they help reduce blood pressure, inflammation as well as keep you away from heart diseases and cancer. Since it has anti-inflammatory properties, it has the power to ease menstrual pains. Studies even suggest that foods rich in Omega 3 help combat arthritis in women.
What to eat: Walnuts, cauliflower, wild salmon and tuna are known to be excellent sources of Omega-3 Fatty acids.