Iron-Rich Foods and Taste-Improving Techniques: A Women’s Handbook for Nutritious Eating

Nutrition plays a vital role in the overall health and well-being of women. We speak with experts to understand how, from adolescence to menopause and beyond, a Balanced diet And essential nutrients are crucial to maintaining optimal health, supporting reproductive healthand manage hormonal fluctuations.
‘Opt for the good cooking technique, ingredients is necessary’
Although certain nutritional needs may remain the same for men and women, women tend to need certain nutrients more. “Iron, vitamin B6, calcium (especially after maternity), magnesium and vitamin B12 are essential nutrients for women,” shares clinical nutritionist P Maalvi.
Home chef Ami Vyas adds, “I think women, especially working women, tend to trivialize their food and nutritional needs. A targeted approach is therefore necessary. Incorporate salads into your diet. Add leafy vegetables, fruits, vegetables, paneer or tofu, etc. Opt for cooking methods that preserve the nutritional value of ingredients, such as steaming vegetables to retain their vitamins and minerals or grilling meats to reduce added fats. Additionally, marinating or seasoning foods with herbs and spices can enhance flavor and reduce reliance on excess salt or sugar. Whole grains like quinoa, brown rice and oats should be part of women’s diets. While our age-old meal of dal, rice, chapati and vegetables is adequate in terms of nutrition, feel free to explore various cuisines for more variety and nourishment.

Nutrition information by age for women:
For adolescent girls, iron-rich foods like poultry, beans, and grains are essential for healthy blood cell production and prevention of iron deficiency. Calcium-rich foods like dairy and leafy greens are essential for building strong bones.
This age is followed by the childbearing years, which cover ages 19-50. Women need nutrients to support their fertility, pregnancy and overall health. Foods rich in folate, such as leafy greens, legumes and grains, are important. Omega-3 fatty acids found in flaxseed and walnuts support brain health. Protein intake can be ensured with eggs, tofu and lentils. Iron intake must be constant since you lose iron during your period.
As women enter menopause, hormonal changes can impact metabolism, bone health and heart health. Calcium and vitamin D are important for maintaining bone density. Soy products and flaxseed may help relieve menopausal symptoms like hot flashes and mood swings. Nuts, seeds and colorful fruits and vegetables are essential.
“Choose whole grains, to consume in moderation”
Clinical nutritionist P Maalvi shares, “Every woman should consume a variety of colorful fruits and vegetables to ensure a wide range of vitamins, minerals and antioxidants. Choose whole grains rather than refined grains. Limit processed foods, sugary snacks, and foods high in sodium. Pay attention to portion sizes. Consuming everything in moderation is healthy.

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