NUTRITION FOR “HER’’
In today’s world, hectic lifestyle is a part and parcel of everyone’s life. For a lady, so many
roles are to be dealt with like mother, housewife, working as a professional
and student and so on.
To meet these growing demands, she has to keep herself
healthy, physically as well as mentally. For coping with the targets to be achieved,
she should maintain her health in all possible ways.
Various dietary options are there for ‘her’to provide
nutrition for the total health.
Dietary Components for Health-
·
Milk and milk products
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As all are aware, milk is a rich source of proteins, calcium,
Vit.D.
Fresh yoghurt and buttermilk are the
healthy options to be included in the meals daily. These provide Vit.B, calcium,
phosphorus, riboflavin, vit.B12, which are responsible for the bone strength
and for empowering the digestion and to enhance the immunity.
The other milk products are paneer, cheese etc...
·
Green vegetables
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Folic acid helps to lower
homocysteine levels to keep the heart healthy and also for reproduction. Magnesium
is helpful in pre-menstrual syndrome.
Vegetables like spinach, lettuce, cabbage,
broccoli, raddish, beet root leaves, fenugreek leaves are the healthy choices
for salad as well.
·
Dry fruits
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Dry fruits like almond, apricot, walnut,
pistachios, and raisins are rich source of alpha lenoleic acid, proteins, vit.B
and E, anti-oxidants like zinc and selenium. These help to decrease the
complications of pre-menstrual syndrome, lower cholesterol levels, components
like arginine and amino acids help to keep the energy levels high. These
nutritious elements are also good for skin and hair .Don’t eat salted dry
fruits.
·
Fruits
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Fruits contain natural anti-oxidants
which elevate the energy levels. Eating fruits daily is a highly recommendable
food option, in between the meal timings, i.e. in snacks at teatime. Try to eat
fresh fruits and not juices.
·
Soyabean and Flax seeds
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·
Corns
Rich in fibre content, so helpful in constipation.
·
Sprouts
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Sprouts are the tiny, but nutritious
dietary supplement, which are also popular for weight control.
Sprouts like bengal gram (chhola), green
gram (mung), bean sprouts, lentil contain vit.C which help to protect cells
from free radicals. These are also rich in vit.K, B, antioxidants, Manganese
and phosphorus. These constituents help to reduce skin aging, enhance immunity
and good for heart.
Salad and sprout soups are highly recommendable.
·
Ragi and oats
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·
Shatavari kalpa
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Apart from all these above mentioned
food elements, Shatavari kalpa (compound) is a rich source of energy and nutrition,
a gift of Ayurveda, to keep the lady fit. It can be consumed 1tbsp. daily with
a glass of milk twice a day. It is good for all ages and also in lactating
females.
Balanced and nutritious elements
improve the total mental, physical and spiritual health.
As woman is the backbone of the
family, her health is the primemost important thing.
These healthy elements described
earlier not only detoxify the body, but also rejuvenate the body and mind and
enhance the immunity.
Dr. Prajkta Kulkarni ,
Asst. Professor, Sharir Rachana
Tilak Ayurved Mahavidyalaya, Pune