Healthy Foods For Women Health: Every woman should eat these foods rich in vitamins and minerals from the age of 35, experts told

Clinical Nutrition and Dietetics of Max Super Specialty Hospital (Dwarka) MS Upasana Parva Kalra She says that even today women take good care of the food and drink of all the family members, but they focus least on what goes in their plate. Especially if this habit continues even after the age of 35, then its impact on health becomes visible. Actually, after this age the nutritional needs of the body also change. Due to this, many women start facing problems like fatigue, weight gain, weakness in bones etc. Therefore, it is important that you include healthy food in your diet.

Experts say that paying attention to your diet does not mean that you should start taking a special diet or take expensive supplements. In fact, in most cases, just making small changes in the daily routine of eating is sufficient.

Breakfast for protein

In Indian homes, most people eat things like biscuits, namkeen along with tea and coffee in the morning, but it is important to have a proper breakfast. Experts say that instead of this you should include protein and fiber in breakfast. Your body gets more benefits from this and energy remains for a long time. For breakfast, you can take foods like curd, cheese, cottage cheese, sprouted grains-pulses or eggs.

Eat seasonal fruits and vegetables

In most families, there will be very few women who consume fruits in their daily routine. Experts say that fruits and vegetables are not things to eat only during illness. Make these a part of your daily diet. By eating fruits and vegetables of different colors, the body gets many types of vitamins and minerals. Especially it is best to eat seasonal fruits, like in summer, eat fruits like watermelon, melon, litchi, blackberries, peach, apricot etc.

Vitamin G is also important

Doctor Upasana Parv Kalra says that after the age of 35, it becomes more important to take calcium and vitamin D rich foods, because from this time the bone density can gradually start decreasing. For this, make foods like milk, curd and cheese a part of your diet, but along with this, you should also spend a few minutes in the sun every day.

eat iron rich foods

The problem of anemia is more common in women. The reason behind this is lack of adequate supply of iron in the body. Many times due to this reason one starts feeling tired, weak or dizzy continuously. To overcome iron deficiency, include foods like green leafy vegetables, pulses, gram, kidney beans and jaggery in your diet. Keep in mind that lemon or other citrus fruits should be taken along with them so that iron can be absorbed properly in the body.

Eat these things for fiber

Experts say that nowadays people eat food in which the amount of fiber is decreasing. This is not good for digestion. Due to this, problems like constipation and weight gain increase. It is important that you stay away from white bread or any kind of food made from refined flour, ultra processed food. Instead, priority should be given to whole grains like oats, jowar, millet and ragi in your plate.

Also read: Have you ever eaten litchi sandesh? Give Bihar’s twist to Bengali sweet, know the recipe.

Keep this in mind while eating

1. Consume salt, sugar and fried foods in small quantities.
2. Eat packed foods. It contains salt, sugar, fat and preservatives.
3. Not only eat good food but also drink plenty of water.
4. One should keep walking and exercising regularly.
5. Experts say that it is very important to get good sleep every day.