A woman needs about 45 grams of protein every day. It not only strengthens the bones but also keeps women away from many diseases.
Nutrients play an important role in healthy living. To live a healthy life, it is important to take a nutritious diet with a healthy lifestyle. In particular, women need more nutrients. Because at each stage of life there are many changes in their body. Therefore, it is necessary to consume some nutrients at every stage of age. Not only protein, vitamins, and calcium but also many other nutrient intakes should be made daily by women. Let us know what nutrients women need the most and how to meet the deficiency.
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Folic acid
Women’s bodies need folic acid very much at the time of periods and pregnancy. It also avoids women with mental problems such as depression, migraine. To meet the deficiency, include green leafy vegetables, avocados, dry beans, nuts, peas, broccoli, citrus fruits, and pulses in your diet.
Iron
Iron deficiency in the body not only makes you feel tired but also does not sleep. With the epidemic, women are deficient in blood in their bodies and they need more iron. For this, use spinach, rice, kidney beans, tomatoes, broccoli, figs, walnuts, almond cashew nuts, raisins, dates and white gram, etc.
Fiber
Fiber is a must to keep digestion healthy. Women between 19 and 50 years of age should take 25 grams of fiber daily while women above 51 should take 21 grams of fiber per day. It also reduces the risk of type-2 diabetes, heart diseases, and cancer. For fiber, you can use apples, walnuts, brown rice, spinach, sweet corn, broccoli, carrots, etc.
Vitamins
Intake of vitamins and minerals is also a must for women. You can use paprika, guava, orange, broccoli, and strawberry. Egg yolk, tuna fish, and catfish also contain plenty of vitamins.
Protein
According to the study, a woman needs about 45 grams of protein every day. It not only strengthens the bones but also keeps women from many diseases. To meet its deficiency, you can consume chicken, red meat, fish, cashews, and almonds in your diet.Â
Also include magnesium, omega-3 fatty acids, calcium, antioxidant-rich foods in your diet.
