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As women we are always trying to find a good balance between the demands of our family and work which often leads to neglecting to nutritional needs allowing them to be put on the back burner. Your probably like me and might feel like you’re too busy to eat right so you go with anything fast and easy, or trying to obey to a extreme fad diet that leaves you feeling grumpy, hungry, and depleted of energy. But having healthy foods in our diets can support your overall mood, give you a boost of energy, help you sustain a healthy weight, and it’s also a boost of support for your body through the different phases in a woman’s life. Whatever your age or situation, commit yourself to a healthy, nutritious diet and build your nutrition choices around your critical nutritional needs is essential. Whether you’re looking to improve your energy, combat stress, PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of growing old (menopause), try implementing some of these nutrition tips to help live your healthiest life throughout all your stages of life.
Among many vital dietary needs of women is calcium to build healthy bones and teeth to keep them strong as possible as you age. Calcium also aids in ensuring your nervous system functions properly. Calcium deficiency can exacerbate, mood problems like irritability, anxiety, or depression. If you don’t get enough calcium in your diet, your body will end up taking calcium from your bones, which leads to weakened bones and eventually leads osteoporosis. Some of the best sources of calcium found in our food are dairy products such as whole milk, cheese, and yogurt.
Also Almonds! Iron is essential for carrying oxygen through the body. Due to the amount of blood that can be lost during a women’s period, females of childbearing ages need more than double the amount of iron than men do! (even more during pregnancy and breastfeeding). Bust sadly, most of us aren’t getting enough iron and can develop anemia. Anemia can deplete your energy, leaving you feeling weak, exhausted, and out of breath even after the smallest amount of physical activity. Iron also helps us in keeping hair, nails and skin looking and feeling healthy, as well as helping the immune system fight off infection.Some of the best sources of iron found in our food are dark leafy green vegetables, beans, seafood, dried fruit like raisins.
Folate or Folic acid is another item that many women are lacking in their diets. Folate can immensely reduce the chance of birth defects when women take both before conception and during the first few weeks of pregnancy. Later in life, folate can help your body construct estrogen during menopause. Not getting enough folate in your diet can also cause your mood to shift, leaving you feeling easily irritated and tired, and can make you more prone to get headaches. Some of the best sources of folate found in our food are leafy green vegetables, fruit and fortified fruit juice, nuts, beans and peas.
The foods to eat that can ease the symptoms of PMS (premenstrual syndrome):
Women often try to make up for shortfalls in their diet by using vitamins and supplements. Although, while supplements can be a useful sometimes they can’t make up for an unhealthy diet. To assure you get all the vital nutrients you need from the food you eat, try to add in several of the above listed items and have a diet rich in fruit, vegetables, protein, healthy fats, and low in sugary, processed, an fried foods. In addition to diet, exercise can also play an important role in bone and body health. Try doing some Weight-bearing exercises like walking, dancing, yoga (my personal favorite), or lifting weights. Take care of your body and it’ll take good care of you!
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