Opti Women-Optimum Nutrition

by Abhinav K. Digital Marketing Expert, Freelance

Women need greater amounts of certain nutrients than men, particularly iron and calcium women also have special nutrient needs and during each stage of a women's life. Menstruation, Pregnancy, lactation an menopause are times of increased nutritional demand. Deficiencies can occur if the diet is inadequate for a long period of time.

20s: Bone Building

Bone up on calcium: Women are at a greater risk than men of developing osteoporosis, so it's important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

§ 30s: Baby on Board

Make sure you get enough iron: Many women don't get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

40s: Keeping Score

Focus on whole, plant-based foods:Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. They're packed with vitamins, minerals, fiber and antioxidants plus low in fat and calories.

50s: Calorie Counting

Weight Loss: Consume an appropriate amount of calories for your needs. If you consume too many calories, you can become obese or overweight, which impacts hormones. Adipose tissue, or fat tissue, contains estrogens, and an excess can lead to an increased risk of postmenopausal breast cancer, suggests a study published in the "Annals of the New York Academy of Sciences."

60s and Beyond: Protein Power

Protein: It is an essential nutrient for all age groups, but it's particularly critical to get enough as you age Protein needs may well change progressively with age as body composition, physiological functional capacity, physical activity, total food intake and frequency of disease alter with age An inadequate food intake, mainly with regard to protein intake, seems to contribute to a reduction of skeletal muscle and bone mass in the elderly. While lean meats, seafood, lentils, beans and low-fat dairy products are some of the healthiest protein-rich foods, consider other options. Free Medical Suggestion

Healthy Nutrition Basics: Here are some basic tips for good nutrition

Balancing Calories with Activity: Since women typically have less muscle, more fat and are smaller than men, you need fewer calories. Moderately active women need 1,800 to 2,200 calories a day. Adipose tissue, or fat tissue, contains estrogens, and an excess can lead to an increased risk of postmenopausal breast cancer, suggests a study published in the "Annals of the New York Academy of Sciences."

Brace your shoes: Exercise is an important part of a women's health. Regular daily activity helps with weight control, muscle strength and Maintain hormones levels.

Eat breakfast: Gets your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it.

Eat regularly: Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

Cut the junk: Though cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.

Focus on complex carbohydrates: Eat more fruit, vegetables, whole grains and beans. These will give you plenty of antioxidants, more fibre and less sodium. Breastcancer.org says these foods help bind estrogens, alter estrogens and block estrogens, thus helping to minimize estrogen levels. Free Suggestion

Take a daily multivitamin for your age group: After seeking medical advice, these can compensate for gaps in your nutrition. Women over 50 need less iron than younger women.

Eat the right proteins: Get a balance of lean protein (like skinless chicken), fatty fish like salmon (with omega-3 fats), and vegetable protein.

Cut salt intake: Too much salt is linked to high blood pressure.