Women's bodies go through so many changes throughout their lives. Since our bodies are different, it is essential to emphasize and treat their nutritional requirements differently. A healthy eating plan includes all of the nutrients your body needs regularly while restricting non-nutritional additives. There are some important nutrients that women should add to their diet to improve their bone and muscle health. Filling your plate with nutrient-dense foods will help to reduce the risk of age-related health disorders.
Here are the most essential nutrients that women need daily.
Calcium
Calcium is an essential mineral that ensures bone and teeth health. Calcium plays a crucial role in the growth and maintenance of healthy bones. It is also vital for proper muscle health and nerve functioning. Women should be proactive about getting sufficient calcium throughout life to build bone density because the body will lose some of the bone mass in later years. A diet that is deficient in calcium increases the risk of developing bone fractures and osteoporosis.
Calcium also plays an important role in weight management. The research mentions that calcium binds with fat in the intestine and prevents the body from absorbing it. It inhibits the production of hormones that cause fat accumulation in the body. Hence, it acts as an aid for weight loss.
Food sources are rich in calcium: Dairy products ( milk, cheese, yogurt), dark green leafy vegetables like spinach, almonds, dry fruits, etc.
Recommended daily intake: The National Institute of Health recommends having 1,000 mg of calcium a day.
Iron
According to the National Institute of Health, an average adult female requires 18 milligrams of iron per day. It is an essential growth-inducing nutrient for manufacturing hemoglobin in the blood. Women require more iron than men to make up for the amount of iron they lose during women's monthly cycle and childbirth. An insufficient amount of iron can lead to a low level of oxygen in the blood resulting in anemia thus causing fatigue. Thus, it is essential to load up on iron-rich foods. It also plays an essential role in strengthening the immune system.
Food sources are rich in iron: Legumes, nuts, dark green leafy greens, egg yolk, etc.
Recommended daily intake: The National Institute of Health recommends eating 18mg of iron daily.
Vitamin D
Vitamin D is vital for bone health and strengthening immune function. Vitamin D plays an important role in absorbing calcium and building bones. The combination of vitamin D and calcium is a frontline to maintain bone strength and prevent bone fractures. Along with its bone-building capacity, vitamin D is influential in strengthening muscles. It may help increase muscle strength hence preventing falls, which is a common problem that leads to disability in older women.
Food sources rich in Vitamin D: Eggs, Mushrooms, Milk, Fatty Fish, etc.
Recommended daily intake: The National Institute of Health recommends having 15mcg of vitamin D daily.
Vitamin C
A review study published in the Journal of Nutrients mentioned that vitamin C plays a crucial role in maintaining bone health. It was found that it can be beneficial for the growth and repair of bones, reabsorption, and prevention of osteoporosis. It is responsible for the production of protein collagen in the bone matrix leading to greater bone muscle density. It is also a powerful antioxidant that fights molecules that trigger joint inflammation. It also plays a vital role in the repair of tissues including ligaments, tendons, and blood vessels. that
Food sources rich in Vitamin C: Citrus fruits such as orange, amla( Indian gooseberry), tomatoes, bell peppers, etc.
Recommended daily intake: The National Institute of Health recommends having 75mg of vitamin C daily.
Magnesium
It is important for many processes in the body which help in making protein, and bone and regulating muscle function. Women with a greater intake of magnesium have a higher bone mineral density which is crucial to reduce the risk of bone fractures.
Food sources rich in magnesium: Bananas, beans, peanuts, almonds, chia seeds, etc.
Recommended daily intake: The National Institute of Health recommends having 320 mg of magnesium daily.
Vitamin K
It is important for normal bone development and growth. It plays a vital role in controlling bone metabolism because it is important for synthesizing osteocalcin, a key protein for maintaining bone strength. The body requires vitamin K to generate prothrombin, a protein that is vital in bone metabolism.
Food sources rich in Vitamin K: Cruciferous vegetables such as cabbage, broccoli, spinach, cucumber, etc.
Recommended daily intake: The National Institute of Health recommends about 90 mcg of vitamin K daily.
Vitamin A
It is a fat-soluble vitamin that is essential to build healthy bones. Both Osteoblasts (bone-building cells) and Osteoclasts (bone-breaking down cells) are influenced by Vitamin A according to American Bone Health.
Food sources rich in Vitamin A: Carrots, mangoes, spinach, dairy products like milk, etc.
Recommended daily intake: The National Institute of Health recommends about 700 mcg of vitamin A daily.
Zinc
Zinc helps in boosting your immune system and helps in protein production. It helps to mineralize the bones and stabilizes protein receptors for vitamin D according to a study conducted by American Bone Health.
Food sources rich in zinc: Whole grains, nuts, and seeds like pumpkin seeds, mushrooms, etc.
Recommended daily intake: The National Institute of Health recommends about 8mg of zinc daily.
Potassium
It helps in muscle contraction, and nerve transmission and helps improve kidney and heart health. Eating foods containing a higher amount of potassium may help improve bone health by increasing bone mineral density and its strength.
Food sources rich in potassium: Beans, lentils, spinach, and dairy products like milk and curd.
Recommended daily intake: The National Institute of Health recommends 2,600 mg for women daily.
Bottom Line
Curious to determine your bone mass and muscle health? You can visit a health center to get bone mass analyzed and a Bone density test - Mayo Clinic. However, you could also use Lifetrons Smart Scale which provides the user with a complete health report of bone mass, muscle mass, protein, and other health data, etc.
It shows the more recent and past insights on your health updates which can prove to be important in detecting any bone or mass-related disorders like muscle atrophy (muscle wasting)
Disclaimer: The blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is just publishing it on behalf of the author.