Women’s bodies go through a lot of physical and psychological changes throughout their life. From puberty to menopause, women have a higher risk for lack of various nutrients due to monthly blood loss. And as they age, especially after menopause, increases the risk of weak bones, making their health more important.

According to experts, these shortcomings can be made more clear after vegetarian or vegetarian diets, which can miss iron, vitamin B12 and folate. Minerals play an important role in various physical functions, maintaining bone health and energy levels to supporting thyroid functions and preventing anemia. And without proper intake, women may experience a series of health issues, including fatigue, muscle weakness and even heart problems.

There are some important mineral deficiencies here that you should pay attention to.

Iodine deficiency

Iodine is extremely important for making thyroid hormones which helps to control metabolism and body temperature. In pregnant women, iodine deficiency is particularly dangerous, as it can cause intellectual disability in the fetus.

Doctors say that inadequate iodine in your diet can lead to gitry -dicelling of thyroid around the throat, causing your thyroid overtime to work and grows as it tries to make it for low iodine levels. Other signs include:

• weight gain
• Tiredness
• Looks cold all the time
• Thin hair

How can you overcome iodine deficiency?

It is important not to cut back on salt in your daily diet, as it is a major source of iodine. You can also include foods containing seafood, eggs and grains.

vitamin D

Most Indian women are deficient in vitamin D, which doctors say that perhaps many people do not get the risk of proper sun. This vitamin is important for many body processes, including a healthy immune system and bones. And those who are pregnant or are about to be pregnant require this vitamin for their bone health.

Vitamin D deficiency can cause bone health, depression and anxiety, obesity and type 2 diabetes.

How to get enough vitamin D?

The most traditional way to get vitamin D is spending at least 15-20 minutes a day in the sun. How long do you want to live in the sun, depend on skin color, day time, amount of air pollution and time of year. In addition, you can add this nutrient to your food by eating more dairy, eggs and salmon.

Calcium

Calcium is one of the most important minerals, which is not only important for bone health, but as a woman grows older, it also helps prevent the installation of arthritis. Calcium works closely with vitamin D to help the manufacture of strong, healthy bones.

If you have calcium deficiency, you are at risk for bone breakdown and osteoporosis.

Ways to obtain calcium naturally

To obtain calcium through diet – If you are 50 years old, you need 1,000 mg (mg) of calcium a day – you need to eat foods like yogurt, cheese, kel and oranges.

Iron

Iron is one of the most important nutrients for women of all ages. Experts say that women are unsafe for iron deficiency as they do menstruation and lose blood, causing anemia or less red blood cell count. This can cause many amazing symptoms such as excessive fatigue, shortness of breath, dizziness, brittle nails, and a sore throat, swelling tongue.

How to get iron naturally?

You will need at least 27 mg of iron, which can be sour through green vegetables, breakfast grains, white beans and even dairy.

vitamin b12

Doctors say that vitamin B -12 is often at the top of the list for nutrient deficiency in women. This is extremely important for making red blood cells, promoting healthy digestion and promoting neurological functions.

According to experts, since a lot of women today follow the gluten-free and vegetarian diet, many are not getting enough vitamin B12, causing symptoms such as anemia, inflamed tongue, brain fog, fatigue, fatigue and weakness of muscle.

How to get vitamin B12?

Examples of foods with vitamin B -12 include breakfast grains, salmon, low -fat milk and fruits.

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