6 Essential Nutrients Women Must Take While Managing Weight

by Paul White Dietician

Female’s nutritional needs are different from male’s. In childhood, the nutritional demands of both boys and girls are the same; however, these diet requirements are changed as soon as girls enter adolescence. As we grow older, many physical and hormonal changes take place in our bodies. This is why our body starts demanding more nutrients.

It is a fact that women put the needs of children and family first and often neglect their preferences. Also, due to hectic working schedules and busy lifestyles, we hardly maintain a healthy diet, leading to a significant shortfall in our daily nutrition and obesity. Extra fats in the body can lead to many health issues like infertility, stress, premenopausal, high blood pressure, etc. Hence, it is essential to maintain a healthy weight. Healthy eating and controlling cravings for junk foods can help to manage an ideal weight.

Dieting is a great option to lose weight. But, it should be done carefully so that your body gets the essential nutrients. Unfortunately, many females do not follow appropriate diet charts, which eventually leads to a nutritional deficiency that can take a toll on their health. Please don’t do such silly things; otherwise, your body will lose all the essential elements (calcium, iron, zinc, vitamins, etc. Take a balanced diet as well as multivitamin and iron supplements while losing weight.

To boost your dieting mission, we have crafted the list of 6 essential nutrients that help you to lose extra fats & calories effectively.

Folic Acid

Folic acid is a kind of folate that helps in the formation of red blood cells, which in turn carry oxygen to every organ of the body. It is present in several vegetables and fortified cereals. Its deficiency can lead to megaloblastic anemia. Not just that, too low folate levels can also make you infertile and affect your nervous system. As per the studies, a female requires 400 mg of folic acid every day to stay healthy. Hence, if you are not consuming enough folate-rich foods while losing weight, it is vital to include folic acid pills in your diet plan. The optimum store of folic acid in the mother’s body also prevents the baby from the spine and neural tube defects.

Iron

Iron is among the most important nutrients that women’s bodies need, especially between 14–50 years of age. However, like folate deficiency, an insufficient amount of iron can also make you prey to anemia. Iron plays a key role in the formation of hemoglobin, which in turn makes RBCs. The higher the RBCs count, the higher will be the oxygen supply in the body. On the other hand, inadequate iron can increase the risk of anemia and make you feel weak and tired. Therefore, it is essential to look after iron intake during dieting. Consume fortified cereals, leafy green veggies, raisins, and lentils. In addition to this, dieticians also suggest iron supplements for women to maintain a healthy iron level.

Recommended Read: Should I Take Iron Supplements?

Calcium

The other vital nutrient for healthy weight loss is calcium. Most people think that calcium is essential for building strong teeth & bones. Undoubtedly, it is true. Although, it also contributes a lot to keep the heart and muscle healthy and alleviates the chances of developing colon cancer. That’s why you should pay attention to the calcium intake while on a weight-loss mission. Excessive low calcium consumption can make your bones fragile and lead to osteoporosis. Low-fat dairy products, broccoli, kale, figs, and oranges are abundant sources of calcium; you can take them regularly to stay fit. Up to the age of 50, women need to take 1,000 mg calcium per day, and after the 50s, this amount increases by 200 mg.

Protein

We all know that protein is a primary health building block that enhances muscle strength. However, did you have an idea that it also reduces appetite? Yes, this nutrient decreases hunger and helps you to maintain a healthy weight. The protein-rich meals and supplements burn calories and make you slim at a fast rate. Therefore, to lose weight in a short time, you should consume fish, beef, milk products, and other protein sources.

Magnesium

There is a direct relation between magnesium and insulin resistance. This mineral is necessary for the appropriate utilization of insulin as well as glucose. High insulin resistance acts as a snag in weight controlling missions. But, with the intake of magnesium, you can decrease it significantly and fulfill your dream to have a slim persona. Pump up your intake with excellent magnesium sources like nuts, whole grains, tofu, legumes, etc.

Vitamin C & D

Vitamin C and D are also important to shed extensive kilos. Their deficiency can lead to obesity; that is why it is necessary to devour both of these vitamins. However, vitamin C is readily available in many citrus fruits; you need to sunbathe or consume supplements to boost vitamin D.

The Bottom Line-:

Apart from including the above nutrients in your daily meal, you need to adopt some lifestyle changes for efficient weight loss: avoid taking stress, quit smoking, limit alcohol and sleep well.

Originally published at https://www.lifeandexperiences.com on October 6, 2021.