Nutritional Tips for Healthy Women

Tabba Kidney Institute conducting this 20th annual National Women’s Health Week through different talk sessions and sharing nutritional info.

  1. Healthy women should consume 1000mg of Calcium daily.

– We need calcium to build healthy bones and teeth.
– It regulates the hearts system and ensures the nervous system functions properly.
– If we don’t get enough calcium, our body will take calcium from bones to ensure normal cell function, which can lead to weakened bones or osteoporosis.
– Its deficiency can also lead to psychological problems like irritability, anxiety, depression and sleep difficulties.

Sources of Calcium
  • Milk
  • Dairy Products
  • Green Vegetables
  • Certain Fish
  • Fortified Grains
  • Nuts
  1. Healthy women should consume 18mg of Iron daily.

– Iron helps in creating hemoglobin that carries oxygen in our blood. It maintains skin health, hair, and nails.
– Iron deficiency anemia is very common in women.
– Its deficiency can also impact on mood, causing depression, irritability and find difficulty in concentration.

Sources of Iron
  • Beef
  • Liver (Beef)
  • Bean
  • Leafy Green
  • Vegetables
  • Lentils
  1. Healthy women should consume 15mcg /600IU of Vitamin – D daily.

– It helps in maintaining the health of bone and teeth.

– It helps in building the immune system, brain, and nervous system.

– It regulates insulin levels.

– It supports lung function and cardiovascular health.

Sources of Vitamin -D
  • Sunlight
  • Fish
  • Salmon
  • Shrimps
  • Eggs
  • Fortified Milk
  • Cod Liver Oil
  1. Healthy women should consume Folate (Vit-B9) in childbearing age. 

– Folate is another nutrient that many women don’t get enough in their diets.

– Folate extensively reduces the chance of neurological birth defects when taken before conception or during the first few weeks of pregnancy.

– Folate can also reduce the risk of heart diseases and certain types of cancers.

Sources of Folate 
  • Liver (Beef)
  • Spinach
  • Green Peas
  • Kidney Beans
  • Fruit & Fruit Nectars
  • Breakfast Cereals fortified with folic acid.
  1. Tips for a healthy pregnancy

 – Intake Omega -3Fatty Acids

 These are essentials for the neurological and early visual development of the baby and for making breast milk after birth.

– Avoid Alcohol.

– Cut down on Caffeine.

– Eat smaller, more frequent meals.

– Intake Protein

 Protein helps in the development of baby’s brain and nervous system. Quality intake of protein enhances the health of the baby.

Red & White Meat, Dairy products, lentils & Beans are good sources of protein.

  1. Tips for Breastfeeding

 – Mothers should increase caloric consumption little higher to maintain a steady milk supply.

– Emphasize healthy sources of protein and calcium.

– Take prenatal vitamin supplements as prescribed by your physician.

– Avoid Alcohol, Caffeine & Nicotine.