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Dietician Sheela Seharawat

Reliable ways to overcome health and nutritional deficiency in women

Women, the support system of our society, contribute majorly in balancing our lives and even the society workings. However, during the course of giving to the society, they tend to ignore their health on a major scale. In fact, as per medical experts, nutritional deficiency in women is much more as compared to men.

Women might not pay much attention towards them, but humble nutrients can have a major impact on their health. Moreover, these deficiencies can even bring their health on its toes. Thus, it is imperative to possess some knowledge about these nutritional deficiencies and ways to overcome them.

Let’s have a detailed and microscopic look at them.

Vitamin deficiencies

Vitamins are the building blocks of a human body which can make it function properly. However, there are various types of vitamins, such as Vitamin A, Vitamin B1, vitamin B2, and many more. A deficiency of any of this vitamin can lead to major health problems, ranging from cardiovascular issues to hair fall, improper vision, ageing, and hormonal imbalance. Now the question is where to get sufficient vitamins? Of course, the obvious answer is diet. There are certain food items which can lend a helping hand to women in overcoming these vitamin deficiencies.

It is always advisable to consult a doctor or a dietician to know about the reliable ways to overcome vitamin deficiencies. Pregnant as well as breastfeeding women usually suffer from a deficiency of vitamins B6 and B12 and folic acid. Thus, doctors often prescribe vitamin supplements and tablets to take care of these deficiencies in women.

Mineral deficiencies

Mineral deficiency can lead to rapid hair fall and even hair thinning in women. Believe us, this is one of the major problem in feminine world. As per experts, zinc and iron deficiency are the main culprits behind this hair problem in women. In fact, women in the age group of 19 to 50 years require around 18 milligrams of iron daily while a pregnant woman requires 27 milligrams of iron intake on a daily basis. Women who are above the age of 50 need 8 milligrams iron every day. Coming to the zinc requirements, women on an average need 8 milligrams of zinc daily. This requirement increases to 11 milligrams during pregnancy. However, these mineral deficiencies can be overcome by women through consuming foods such as meat, poultry, dairy products, and legumes.

Macronutrient deficiency

Women who are either taking too less of calories or consuming too little dietary fats or proteins can also suffer from many health hazards. There are some essential fats which are required in human body for its smooth working. However, women on the pretext of dieting consume a much less percentage of these essential fats in their diets. As per a health fact, a moderately actively women should take between 1,800 to 2,200 calories daily. Now, for this consumption, 44 to 77 grams come from healthy fats. Thus, it is integral for a woman to include these dietary fats in her diet.