Health and Fitness

These Are The Nutrients Women Need For A Fit Body

It is essential to eat a well balanced and nutritious diet for a healthier life. Although the word ‘nutritious’ is ubiquitous, most of us are unaware of why our body needs some nutrients. The truth is – a human body is not able to function properly without essential nutrients such as vitamins, minerals, and protein. The body of humans is very complex and is a noteworthy machine that performs an incredible number of functions every single second and ensures the sustenance of life.

Everyone needs different amounts of nutrients, but women have a distinct nutrient requirement that becomes impossible to achieve while cutting calories for being in shape. Plan your diet and make sure it includes adequate amounts of all the following essential nutrients:

Protein

Health experts believe that a person cannot survive without two things. What are they? Water and Protein. Following are the reasons which make protein very crucial:

Proteins act as a critical building block of all muscle tissues
Proteins are a significant component of almost all enzymes within our bodies
Proteins help in building and repairing body tissues. It also serves as an excellent source of energy.

As our bodies are incapable of synthesizing vital amino acids such as leucine, isoleucine, histidine, valine, serine, or lysine, we must obtain them from foods. Studies suggest that women need about 45 grams of protein each day for smooth functioning.

Best Sources Of Protein:

Black beans
Lima beans
Corn
Salmon
Broccoli
Potatoes
Cauliflower
Chinese cabbage
Eggs
Beef
Oats
Chicken breast
Tuna
Tempeh
Legumes
Hemp seeds
Spirulina
Guava
Sun-dried tomatoes
Peas
Pork
Turkey
Quinoa
Greek yogurt
Chickpeas
Cottage cheese
Milk
Almond
Lentils
Pumpkin seeds

Carbohydrates

Do you know what is the major concern with all the low-carb diets? They prohibit you from your body’s preferred energy source. It may be tempting to avoid all the carbohydrates for losing weight. But, the truth is that your body needs adequate carbohydrates for proper functioning. Following are the top reasons to include carbohydrate-rich foods in your diet:

They help your brain to perform functions better
They help reduce bloating
They can improve your mood
They provide you with energy
They contain the vitamins that are good for your body
They help prevent heart diseases
They taste delicious

Best Sources Of Carbohydrates:

Quinoa
Oats
Bananas
Buckwheat
Beetroots
Sweet potatoes
Oranges
Blueberries
Apples
Grapefruit
Kidney beans
Chickpeas
Pulses
Pumpkin
Tart Cherries
Taro yogurt
Cassava
Carrots
Chestnuts

Calcium

Women tend to have weak bones, especially as they age. Calcium does more than just building strong bones and teeth. Getting adequate amounts of calcium helps keep your muscles and heart-healthy and may help lower the risk of high blood pressure and colon cancer. Take at least 1000 milligrams of calcium (1200 milligrams daily if you are 51 years or older.)

Best Sources Of Calcium:

Seeds
Cheese
Yogurt
Sardines
Canned salmon
Beans
Lentils
Whey protein
Some leafy greens such as kale, collard greens, spinach, etc.
Rhubarb
Fortified foods
Amaranthe
Edamame
Tofu
Fortified drinks
Milk
Figs

Iron

Iron is one of the very few nutrients which the women aging between 14 years and 50 years require in higher amounts as compared to men of the same age group. It helps them reduce the risk of iron deficiency anemia, which can result in fatigue, weakness, irritability, and also low-birth-weight infants for pregnant women.

Best Sources Of Iron:

Tofu
Natto
Soybeans
Lentils
Peas
Nuts and seeds
Pumpkin, sesame, hemp, and flaxseeds
Cashews, pine nuts, and other nuts
Tomato
Leafy greens
Potatoes
Mushrooms
Palm hearts
Prune juice
Olives
Legumes
Mulberries
Whole grains
Amaranth
Oats
Quinoa
Coconut milk
Dark chocolate
Blackstrap molasses
Shellfish
Liver and other organ meats
Turkey

Folic Acid

Folic acid is particularly important for pregnant women, but it is significant for the rest of women as well. Researchers believe that folic acid assists in cell division and therefore can encourage good health.

Best Sources Of Folic Acid:

Leafy green vegetables
Enriched bread and pasta
Cooked lentils
Broccoli
Beets
Great northern beans
Fortified cereals
Cantaloupe
Oranges
Avocados
Okra
Seeds and nuts
Corn
Cauliflower
Chickpeas
Romaine
Citrus fruits
Legumes
Brussels sprouts
Asparagus
Eggs
Beef liver

Fibre

A woman needs to have adequate amounts of fiber as it serves several purposes. Following are the key benefits of including fiber-rich foods in your diet.

Fiber makes your intestine move faster
Fiber helps with regular bowel movements
Fiber decelerates the rate at which sugar is absorbed in your bloodstream
Fiber acts as a scrub bush and cleans your colon

Best Sources Of Fiber:

Pears
Strawberries
Avocados
Apples
Raspberries
Bananas
Carrots
Beets
Broccoli
Artichoke
Brussels sprouts
Kidney beans
Lentils
Split peas
Chickpeas
Quinoa
Oats
Corn
Almonds
Chia seeds
Sweet potatoes
Dark chocolate

Vitamin C

Vitamin C is popular for boosting immunity, but also is essential for collagen production, which helps keep skin and muscles firm and bones strong. Vitamin C also improves your body’s ability to absorb iron from plant-based foods.

Best Sources Of Vitamin C:

Broccoli
Strawberries
Bell peppers
Brown rice kakadu plums
Acerola cherries
Guavas
Black currants
Thyme
Parsley
Mustard spinach
Kale
Kiwis
Broccoli
Brussels sprouts
Lemons
Lychees
Papayas
American persimmons
Oranges

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Vitamin A

Vitamin A is significant for good eyesight and immune system. We get most amounts of this nutrients from carotenoids, which are the plant compounds that transform into vitamin A after they are digested.

Best Sources Of Vitamin A:

Sweet potato
Spinach
Kale
Beef liver
Lamb liver
Liver sausage
Cod liver oil
King mackerel
Salmon
Goat cheese
Limburger cheese
Butter
Bluefin Tuna
Camembert
Hard boiled egg
Trout
Blue cheese
Carrots
Romaine lettuce

Vitamin E

Vitamin E protects our cells from free radicals, which are the unstable oxygen compounds produced by everyday metabolism, tough workouts and air pollution.

Best Sources Of Vitamin E:

Almonds
Sunflower seeds
Wheat germ oil
Almond oil
Sunflower oil
Hazel nuts
Pine nuts
Goose meat
Peanuts
Avocados
Brazil nuts
Kiwi fruit
Cranberries
Blackcurrants
Apricots
Raspberries

Potassium

Potassium promotes the functioning of muscle and nerve cells, and helps diminish puffiness by maintaining fluid balance. Muscle requires this nutrient to store energy for workouts.

Best Sources Of Potassium:

Cooked broccoli
Cooked spinach
Mushrooms
Potatoes
Sweet potatoes
Peas
Zucchini
Cucumbers
Pumpkins
Egg plant
Leafy greens
Pumpkins

References:

https://timesofindia.indiatimes.com/
https://www.eatright.org/
https://www.muscleandfitness.com/

NDTV Special Projects

Men’s Journal


https://my.clevelandclinic.org/
https://www.medicalnewstoday.com/
https://www.healthline.com/
https://www.webmd.com/
https://www.everydayhealth.com/

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