Hey women ! Do you know there is super woman in all of us. But 2 main nutrients can keep you going this way all your life. They are Iron and Calcium. I am going to take you through both these nutrients and help you to understand their importance in your daily life.
Calcium is very crucial for any woman at any stage of life.
Entering the 30’s with enough bone mass is a huge challenge for in today’s modern lifestyle.
1. Gender: The female population is more susceptible to bone issues atleast by 8 times due to primarily 2 reasons-pregnancy and physiological stress.
2. Race: White-skinned people face more risk .Constitutionally dark-skinned have higher bone density so lesser issues during aging.
3. Body size: Influence of weight and body fat distribution on bone density in postmenopausal women- a study has proved that women with higher fat mass on the upper part of body tends to have higher bone density. Also the estrogen secretions are higher.
4. Genetics: Some bone related issues are genetically influenced. But the issues may not follow a same pattern. At time it may not even occur.
5. Disease: Diseases related to thyroid and liver and GI can considerably decrease the absorption of calcium. They create an imbalance of calcium in blood plasma. Kidney diseases can lead to changes in phosphate levels which impair the remodeling process in bone malformation.
6. Drug therapy: Some medicines can accelerate the loss of bone density .Some of them are anti-convulsants, corticosteroids used in treating arthritis and thyroid hormones used in treating thyroid also may have an effect on bone density.
Are you feeling tired and fatigue even after a normal day? Are your periods irregular? Have your periods become painful? Then it is high time you get a hemoglobin test of your blood to check if you are suffering from Anemia.
The possible nutrients you are lacking might be Iron, Folic acid that helps to fix iron ,Vitamin B12 a complex vitamin whose deficiency also could lead to Anemia.
Iron cannot be synthesized in your body it can only fixed from the food you eat.
Heme iron is the most readily absorbed form of iron present in most non-vegetarian foods such as in shellfish, red meat, poultry, and fish. On average, people absorb between 15-35% of the heme iron they consume.But these sources are rich sources of fat,hence we need to limit their consumption.
Nonheme iron is found in plant foods, as well as in eggs, milk, and meat. Compared with heme iron, it’s less easily absorbed by the body. Moreover, sources of nonheme iron often contain phytates, which bind to iron and carry it through the digestive tract unabsorbed. As a result, the foods with high iron content aren’t necessarily the best sources of iron. By weight, soybeans have roughly twice the iron of beef. But only about 7% of the iron in soybeans is absorbed. Spinach is also high in iron, but less than 2% of the iron in cooked spinach is absorbed.But the problem can be solved adding some iron absorption enhancers like,
1. Vitamin C may be particularly effective. One study reported that adding just 63 mg of vitamin C to a meal rich in nonheme iron yielded a 2.9-fold increase in iron absorption.
2. Meat can also make a big difference. Experiments suggest that adding 50 to 85 grams of meat to a meal results in a 1.5- to 4-fold increase in iron absorption.
3. Beef may more effective than other meats. In one experiment, beef protein enhanced iron absorption 80% better than did chicken protein.
4. Also follow the below the image to strike the right combination of iron in your diet!
So women..please gift yourself with power of black and white for a healthier future!