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A Perfect Diet Plan That Suits Every Woman Effortlessly

by Madhushree Ghosh

The taste buds of women are not much different from men. But when it comes to food, their body needs tend to differ. The women body struggles more than the men, due to various reasons like the menstrual cycle, pregnancy, etc. Hence, making their requirement for nutrients are wider than others.

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Most women around this world suffer from nutrient-deficiency, especially, after their forties. So, before things go out of hands it’s it is important to improve the nutritional quality of your food by reading the diet plan we have for you. even though it is beneficial to start following it from an early age but its never too late to mend ways and start a healthy life.

So, here we come up with a moderate diet plan that suits almost every woman effortlessly in their regular life-

Calcium-Rich Foods:


Calcium plays a crucial role in the human body to enhance the health of body functioning in the human body. It is needed for our bone health, teeth growth, and even improves our heart health as well. An adequate number of calcium counts in our body also work for the muscle function and nerve signalling.

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Most of the women suffer from calcium deficiency after their forty, so it is necessary to have a sufficient amount of calcium in the daily food for every woman from the very beginning. Generally, 1000 mg of calcium is enough for a woman to have a healthy life. But the amount should be increased from 1,200 mg to 1,300 mg for a woman after forty.

Foods rich in natural calcium content are like-

  • Dairy products like milk, ghee, cheese, yoghurt, paneer, etc.

  • Leafy greens like spinach, kale, and collared veggies

  • Legumes, lentils, beans, etc.

  • Dried fruits

  • Edible seeds like poppy, sesame, celery, chia, pumpkin, etc.

  • Seafood like sardines, salmon, etc.

  • Including almond, rhubarb, fortified foods, tofu, figs, whey protein, etc.

Iron-Rich Foods:

Iron is the most important mineral of the human body and it multitasks in our body to keep our system healthy perfectly. The main work of this mineral is to create haemoglobin in our body to carry oxygen in our blood cells. Apart from this, iron also helps in maintaining vigorous skin, hair, and nail in a human body. Hence, it is not hard to guess how essential this single nutrient considered for a woman’s body.

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Women need twice the amount of iron than men on a regular basis, especially due to the blood loss in their menstrual cycle and conceiving period. According to the report of nutrient-specialists, women with 18-49 ages should consume 15-18 mg of iron regularly and must decrease the amount from 8-10 mg after their 50. A pregnant woman must take 25-27 mg of iron regularly during her second and third trimesters.

Foods rich in natural iron content are as follows-

  • Breakfast cereals

  • Dark chocolate

  • Oyster

  • Baked potato

  • Tofu

  • Cashew

  • Wholegrain and enriched pieces of bread

  • Beans and red lentil

  • Shellfish

  • Animal liver and organ meats

  • Red meat

  • Spinach

  • Quinoa

  • Broccoli

  • Turkey

Magnesium-Rich Foods:

magnesium Rich Food

Magnesium is an essential nutrient that helps in the process of calcium absorption in our blood. A human body cannot utilize any amount of calcium until it comes with a sufficient proportion of magnesium. Besides this, this mineral also promotes energy level, induces sleep, and keeps the blood sugar level in-check in a human body. Magnesium is also crucial for maintaining hormonal balance in our bodies perfectly.

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It also controls hundreds of enzyme reactions in our body, which are essential for the conversion process of impotent nutrients like protein, fats, carbs, etc. A woman’s body needs 300 mg of magnesium regularly to fulfil their daily requirements of this nutrient.

Foods, which are the natural sources of magnesium, are-

  • Starchy fruits like banana, avocado, raspberry, etc.

  • Nuts and edible seeds

  • Legumes like black beans, kidney beans, chickpea, etc.

  • Raw cocoa

  • Wholegrain products like brown rice, brown bread, oats, etc.

  • Seafood like salmon, tuna, mackerel, etc.

  • Healthy vegetables like peas, broccoli, green beans, artichoke, asparagus, Brussels sprouts, etc.

  • Including chlorella powder

Vitamin B9-Rich Foods:


Vitamin B9 that is known as folic acid or folate in the normal term is a very important nutrient for the human body, especially for a woman. It is basically a water-soluble vitamin that works in various ways for the enhancement of our body. In the metabolism process of vitamin B12, vitamin C, amino acid, and nucleic enzymes, vitamin B9 plays the main role. In the breakdown of these nutrients, folate considers the crucial part on a regular basis.

Folate or folic acid highly appreciated for its role in pregnancy in a woman’s body. A moderate amount of vitamin B9 aids in the prevention of neural tube defects and regards as one of the best parental vitamins of all time. A woman should consume 350-400 mg of folic acid every day, especially while trying to get pregnant in the near future.

Foods rich in natural B9 vitamin are as follows-

  • Citrus fruits like lemon, oranges, grapefruits, etc.

  • Starchy fruits like papaya, banana, avocado, etc.

  • Beans

  • Green leafy vegetables

  • Beets

  • Collared veggies cauliflower, Brussels sprouts, etc.

  • Whole grain products

  • Fortified grain products

  • Wheat germ

  • Including lettuce and asparagus

Foods Rich In Vitamin D And Omega-3 Fatty Acid:

Vitamin D

Vitamin D and omega-3 fatty acids are the two most crucial nutrients for human bodies. The need for these two compounds increases in women’s body as they get older. Vitamin D is an essential nutrient for the metabolism of calcium in the human body. Hence, it is crucial for woman for their bone health in concern with their growing ages. Almost 600 IU of vitamin D should be taken by an adult woman regularly for their daily nutrient requirements.

On the other hand, omega-3 fatty acid plays the most vital role in growth and are ideal for the functioning of the human body. Apart from fortifying brain cells, fighting arthritis, helping in osteoporosis, triglyceride, etc. chronic diseases; it helps in pregnancy immensely. This monosaturated fat also helps in easing the menstrual cramps in a woman’s body effectively. A woman could consume 250-350 mg of omega-3 fatty acid regularly, but the amount should vary from 400-500 mg in her pregnancy period.

Foods are rich in vitamin D-

  • Cod liver oil

  • Fish like sardines, herring, salmon, etc.

  • Canned tuna

  • Oyster

  • Shrimp

  • Egg yolk

  • Mushrooms

  • Fortified foods like soy milk, cow milk, cereal, etc.

Foods rich in omega-3 fatty acid are-

  • Walnut

  • Mackerel

  • Salmon

  • Flax seeds

  • Caviar

  • Anchovies

  • Chia seeds

  • Soybeans

  • Including canola oil

So, if you are a woman with the proper health consciousness and want to live a healthy life even after your forty, try to consider these nutrients in your regular diet chart immediately. These nutrients with their proper amount of intake not only help women to live a vigorous life but also, teach to combat their age-related health-issues with every passing year.

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