Healthy & Nutritious Food for Women Women need a special care for their nutrition. Here is the list of some foods which needs to be added to their daily diet to maintain good health. More green leafy vegetables for good health Green leafy veggies are known as super foods and they are good for everyone. They are an abundant source of fiber, polyphenols, Vitamins like B complex, A and C. Cabbages, lettuce, spinach, kale, broccoli are some of the examples for green leafy vegetables. Eat Fruits and add Vitamin C Fruits like strawberries, orange, grapes, tomatoes, apples, bananas and all citrus family are known to be rich source of Vitamin C. Vitamin C is a great antioxidant, it also helps in cardiac health. 75mg/day is recommended for women as a daily intake. Eat more foods rich in Iron Iron is an essential element in the blood. It also helps in muscle and brain function. The iron in blood carries oxygen to every cell in the body. A decrease in iron content in blood known as anemia, is a very common problem in menstruating women. 12-15 mg/day of iron is recommended for women. Add red meat, egg yolks, beans, kale spinach, chicken, liver, sea foods, dry fruits to your diet to avoid iron deficiency. Eat foods rich in Calcium Calcium is the main component of the muskulo-skeletal system; it helps in strengthening bones and teeth. Deficiency of calcium leads to osteoporosis. Calcium also helps in reducing obesity and prevents colon cancer.
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