Nutrition support required by women in Fitness

Women need to take care of their health, which may deprive them of the vital nutrients required for optimal health. Essential nutrients that can help women improve their health include:

  • Alpha-linolenic acid (ALA): It is an essential omega-3 fatty acid through diet because it plays a crucial role in brain development and lowers the risk of inflammation, stress, depression, and breast cancer, among others. Plants sources rich in ALA include seeds such as flax, chia, hemp, walnuts, and soybeans.
  • Vitamin A: Vitamin A helps in healthy vision and immunity and comes from carotenoids (plant compounds). It acts as a powerful antioxidant. Foods rich in beta carotene include sweet potato, pumpkin, carrot, spinach, cantaloupe, and red and yellow bell peppers.
  • Iron: Iron is a mineral that transports oxygen to every cell in the body. Iron deficiency can cause poor focus, brittle nails and hair, pale skin, low energy levels, and even anemia. Women are more prone to iron deficiency because of the menstrual cycles, and they must consume iron-rich foods such as legumes, lentils, spinach, pumpkin seeds, chicken, turkey, and others in their diet. 
  • Calcium: Calcium helps in healthy bone formation, regulates heartbeat, and helps contract muscles. A deficiency of calcium can de-mineralize bones, weaken and make bones unhealthy- especially after 50. Women must take calcium-rich foods such as tofu, yogurt, cheese, milk, sesame seeds, and ragi.
  • Vitamin D: Vitamin D helps the body to absorb calcium. It’s not just a micronutrient but also a hormone helping in cell growth and functioning, regulation of muscles, and heart function. Vitamin D with calcium is essential to maintain healthy bones. Sources of Vitamin D are tuna, mushrooms, fortified milk, eggs, and salmon.
  • Folate: Folate is a B vitamin that naturally occurs in plant foods. Women should take folic acid or folate during pregnancy as it helps prevent anemia and fetal abnormalities. 
  • Vitamin E: Vitamin E safeguards the body cells against free radicals produced in the body by everyday metabolism, environmental pollution, and other factors. Vitamin E helps women maintain good skin and hair health and improves immune function. This powerful antioxidant can help improve reproductive disorders. Good sources of vitamin E include almonds, sunflower seeds, peanuts, avocados, and spinach. 

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