Home Nutrition Women’s nutritional needs in several stages Best 3 Tips

Women’s nutritional needs in several stages Best 3 Tips

by Umma Tabassum Rosne
Women's nutritional needs

Women’s nutritional needs

The conventional truth food is our basic need for our beautiful life. Nutrients and food show a very significant character to maintain a good, healthy and vigorous lifestyle. All people have different nutrient needs, just as women have needs for different nutrients as their body undergoes different changes in their whole lifespan.

Women generally go through three life stages these are-

A. Adolescence and menstruation

B. Pregnancy and lactation

C. Menopause and old age

Women's nutritional needs

A. Adolescence and menstruation: Women’s nutritional needs

Adolescence is a very important time in human life. To become a mature woman, various biological functions and hormones are secreted in the body at this time and the activity of hormones starts. At the age of 10-17 years, various hormonal changes occur in the body of adolescents such as menstruation in girls. 

If the foundation of good health in adolescence is not strong, it will have far-reaching effects in later life. But at this age, due to the pressure of study, busyness, and negligence, many teenagers do not notice themselves.

Adolescents need a balanced diet at this time as it is the ultimate consequence of physical and mental growth. Growth will not be right without balanced proportions of carbohydrates, protein, fat, vitamins, and minerals. 

Women's nutritional needs

Women’s nutritional needs

About 20 percent of blood is lost during adolescent periods. Lately, many adolescents are figure-conscious and they do not eat well what their daily calories need. At this time adolescent girls do not get proper nutrition, in the meantime anemia will occur also increases the risk of osteoporosis and various kind of vitamin deficiency disorders. Popular tradition, most teenagers nowadays are busy eating out all day. It is high in oil, fat, and Tran’s fat, but lacks essential nutrients. As a result, obesity is on the rise in adolescence, but the body is not getting fit.

To prevent anemia, the body needs enough iron and folic acid to make blood. So girls should regularly eat eggs, marine fish, liver, meat, dates, raisins, pomegranate, various fruits, beetroot, green vegetables, arum leaves, coriander leaves, and spinach, red spinach, leafy vegetables, pulses. These foods containing iron and folic acid need to be eaten to get better absorbed by the body. Vitamin C should be eaten with any sour fruit like lemon, mango, raw chili, orange, guava, etc. Vitamins A and C boost the immune system.

In addition, adolescents have problems with calcium in their bones. So small fish, milk, yogurt, and milk-based foods should be eaten regularly. Adolescence requires 500 to 600 mg of calcium more than adulthood.

Women's nutritional needs

B.  Pregnancy and lactation: Women’s nutritional needs

 During the pregnancy period, a healthy mother eats a well-rounded diet with all of the accurate types of nutrients for health care and getting a healthy baby. Pregnant mothers need to get regular sleep, adequate rest and at least 30 minutes of exercise per day are essential for an in fine fettle pregnancy.

For most normal-weight pregnant women, the right amount of calories is:

  • First trimester: No need for any additional calories during the first trimester. Instead of attention only to selecting nutritious foods that keep own energy up.
  • Second trimester: About daily calorie intake by 300 to 350 calories per day during the second trimester.
  • Third trimester: This time needs about an extra 450 to 500 calories per day.
  • If a mother carrying multiples: Need an additional 300 calories per day for each baby.

Pregnant mothers should eat daily rice, fish (small fish like glass barb, cotio etc.), meat, eggs, milk, thick pulses, bean sprouts, etc. if possible. In addition, dark green and yellow vegetables and fresh fruits, especially ripe mango, papaya, jack-fruit, guava, pineapple, arum leaves , spinach, stalk, red spinach, carrot, tomato, and sweet pumpkin should be eaten in large quantities rich in vitamin A. This is because Vitamin A helps the body use iron. Gooseberry, Guava, Chinese gooseberry, Lemon, Paper Lemon, orange, etc. can easily fill the deficiency of Vitamin C. Vitamin C is essential for the body to absorb iron. Calcium is also important for pregnant mothers.

Women's nutritional needs

Lack of calcium: Women’s nutritional needs

Lack of calcium can lead to high blood pressure and pre-eclampsia. Milk, ghee, butter, egg yolks, small fish (with thorns) liver, pulses, meat, green vegetables, and fruits are rich in calcium. Although it is not possible to get all kinds of nutritious food for some reason, eating normal homemade food like a little more rice, more dense pulses, curry, and enough fruits will meet this need.

During the lactation period usually, 20-30 ounces of milk is produced daily in the mother’s breast. 1 gram of milk protein is made from 2 grams of dietary protein. This is possible only if mothers consume half or two-thirds of animal protein such as fish, meat, eggs, milk, etc. in 100 grams of protein daily. Animal protein is an excellent ingredient in breast milk.

Childhood growth is highest during infancy. This requires a lot of protein. And this protein is obtained from the mother’s breast milk. The mother should also consume more calcium and iron foods so that these two elements can meet the needs of the baby’s body through milk.

Maternal mothers need: Women’s nutritional needs

Maternal mothers need to eat enough calcium-rich foods to meet their calcium needs. Moreover, to meet the demand for iron, the lactating mother should eat more iron-rich foods. The first six months of breastfeeding require extra calories. These calories are used to make and excrete milk. That is why should eat more rice, bread, oats, etc. In addition, to meet the needs of Vitamin A, B-1 (Thiamine), B-2 (Riboflavin), and Vitamin C, the expectant mother needs to eat extra vegetables and seasonal fruits every day.

When a mother breastfeeds her baby, a lot of water comes out of her body every day. To make up for this deficiency, he has to drink plenty of water, then the flow of milk becomes easier. Juicy fruits, various types of soup, fish curry cooked and more broth is also very useful for to flow of milk.

Women's nutritional needs

C. Menopause and old age: Women’s nutritional needs

Menopause usually happens between the ages of 45 and 55 is a state of every woman when periods stop due to lower hormone levels. The age limit of 60 years is generally considered old age. But in terms of nutrition, old age is considered after 40 years. With age comes severe effects on the physical, mental, and immune systems. As a result, at this age, he is slowly moving away and is infected with various diseases. Although no one can stop this process, it is very easy to stay healthy in old age if the right amount of nutrition is taken.

Women's nutritional needs

Old Age: Women’s nutritional needs

The demand for calcium increases a lot in old age. Estrogen hormones are produced in the body of 50+ women and their demand for calcium increases. At this age, calcium, phosphorus, and vitamin D foods are needed to prevent bone loss or osteoporosis. In this case, milk is a very beneficial food. Also, the demand for some minerals increases at this age. It contains iron. Its inadequacy can lead to blood clots. Sodium, Zinc, etc. should be provided as per demand.

Women's nutritional needs

In old age, the body is habitually very weak. Therefore, to maintain adequate activity, it is necessary to give more amount of all kinds of vitamins at this time. However, vitamin B complex and vitamin D are more important.

Women's nutritional needs

Final thoughts of Women’s nutritional needs

Only a healthy mother can give birth to a healthy child. So we have to take the issue of women’s nutritional needs seriously. And in that our future generations will get the gift of a great world. Please pay attention to women’s nutritional needs and can tell your nutritional problems in the comments. We are always on your one click ahead for your any health problem. Our online doctors are always on hand to serve you and get online healthcare advice. Write down your opinion in detail. We will write the next article based on your opinion to solve your problem. Hope this Women’s nutritional needs meet your kind attention and necessary guidance please.

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