Women are Special and Need Special Diets- by Neeta Dewan
On the occasion of Intonation Women’ Day I want that everyone should understand that as the women are special and have special powers like giving birth to children bestowed on them by God, similarly they have special food requirements. A family,...
On the occasion of Intonation Women’ Day I want that everyone should understand that as the women are special and have special powers like giving birth to children bestowed on them by God, similarly they have special food requirements. A family, a society and a nation cannot be progressive if the women of the family, society or of our nation are not nourished properly. It is the first responsibility of a family, society and country to take care of the special nutritional needs of the women.
With the popularity of drastic dieting for remaining slim in our country, nutritional deficiencies are common, among young women. In women menstruation, pregnancy, breastfeeding and menopause are times of increased nutritional demand. Good nutrition means eating a wide variety of foods every day, which isn’t possible on a restrictive diet. Women go through significantly different phases in the course of their lives their nutritional needs change during menstruation, pregnancy, breastfeeding and menopause. Women are different form men as they have a reproductive life which men do not have. It means that their nutritional needs differ greatly from those of men.
Need for Iron – Iron is an essential component which along with other substances creates haemoglobin. Haemoglobin carries oxygen to all parts of our body and carbondiaoxide back from them. While men requite about 8mg of iron every day from their diet, a women needs 18mg every day and this demands goes up to 27mgm per day in pregnancy. There is an epidemic of Iron deficiency anaemia is India due to food fads, ignorance about diet and vegetarianism. Women suffering from this disease of Iron Deficiency Anaemia look pale and tiered. They become fatigued and breathless easily. Leafy green vegetables, legumes and nuts, red meat, chicken and fish are good sources of iron. These food items should be consumed is proportionate amounts on daily basis. Eating a large quantity once a week will not help much. Taking vitamin C along with a diet rich in iron helps in the proper absorption of iron.
Need for Calcium – In addition to growing age and pregnancy women need calcium during menopause too. In menopause the women are prone to develop osteoporosis. Osteoporosis is a disorder characterized by thinning of the bones until they are weak and fracture or break on minor injuries. The foundation of healthy bones is laid in young age so it is very important to have high calcium diet from young age. Excess of salt, coffee and alcohol results in less absorption of calcium from intestine and more loss of calcium in urine. So salt, coffee and alcohol should be consumed in moderation and avoided during times of high calcium need like during pregnancy. Good sources of calcium include milk, cheese, yoghurt and fish or meat with edible bones.
Vitamin D helps in absorption of calcium from the intestine and its deposition in the bones. The best source of Vitamin D is Sunshine. In our country the availability of Sunshine to the women is increasingly decreasing as they are doing household work or jobs indoor and are not taking Sun bath as is prevalent in the Western countries. The dark colour of our skin also instrumental in Vitamin D deficiency.
Folic acid (folate)
Extra folic acid is needed for the development and growth of new cells. Research suggests that insufficient folic acid at the time of conception and in the first trimester of pregnancy can increase the risk of defects in the unborn baby. Folate is present in a variety of vegetables and fruits, as well as legumes, nuts, yeast extracts and some breakfast cereals.
Needs during breastfeeding
A healthy diet is important during breastfeeding because the mother must provide for her own nutrient requirements, as well as for the production of breastmilk. Particular attention needs to be paid to protein, calcium, iron, vitamins and fluids. The best advice is to eat a variety of foods from each of the key food groups each day. The amount of extra food will vary according to appetite needs and weight loss.
Needs of Phytoestrogens
Phytoestrogens are natural estrogen-like substances. Estrogen is a hormone that is necessary for optimal health in women. Phytoestrogens have been linked to a range of health benefits for women. They are natural substances found in certain plant foods including:
• Whole grains, including wheat and barley
• Flaxseed (linseed)
• Sesame seeds
• Nuts, including almonds
• Legumes, especially soy.
• Alfalfa sprouts
• Herb teas
• Extra virgin olive oil.