Women globally face key nutritional deficiencies today

Many women are facing nutritional deficiencies that can affect their physical and mental health. Key nutrients that are often lacking include calcium, vitamin D, vitamin B12, and iron. These deficiencies may increase the risk of various health problems, including arthritis and mental health issues. Throughout their lives, women experience many changes that can make them more susceptible to nutrient deficiencies. Monthly blood loss can lead to iron and vitamin B12 shortages. After menopause, the risk of weak bones rises, which highlights the importance of proper nutrition. One major deficiency is iodine, essential for thyroid function. Without enough iodine, women can develop goitre, along with symptoms like weight gain and fatigue. To increase iodine intake, women should include iodized salt, seafood, and eggs in their diet. Vitamin D is another nutrient that many Indian women lack, mainly due to insufficient sun exposure. This vitamin is crucial for immune function and bone health. Spending 15-20 minutes daily in the sun and consuming dairy products, eggs, and salmon can help improve levels. Calcium is vital for strong bones and preventing arthritis as women age. Those who are 50 and older need about 1,000 mg daily. Good sources of calcium include yogurt, cheese, and leafy greens. Iron is critical for women, especially due to blood loss during menstruation. A shortage can lead to anemia and symptoms like fatigue and dizziness. Women should aim for 27 mg daily from foods like green vegetables, beans, and cereals. Lastly, vitamin B12 is essential for creating red blood cells and proper brain function. Many women on vegetarian diets may not get enough B12, leading to fatigue and weakness. Foods rich in vitamin B12 include salmon, low-fat milk, and breakfast cereals.