Any woman needs good food for her daily work, prevention of diseases and safe and healthy delivery. But still, women face more malnutrition than any other health problem in the world. This can lead to exhaustion, weakness, shakiness and ill health.
There are many reasons for starvation and not being able to eat good food. The most important of these is poverty. In some parts of the world, the right of wealth and wealth there is with a few few people. They grow sugarcane and tobacco instead of food crops because they earn more. Poor people cultivate a small piece of land taken on loan while the owners of that land grab a large part of the crop.
Main foods and auxiliary foods-
Most people in India, like in most parts of the world, eat some cheap staple food at almost every meal. Depending on the region it can be wheat, rice, maize, millet or potatoes. This staple food item fulfills most of the daily needs of the body.
But these staple foods alone are not enough to keep a person healthy. Other "helpful" foods are proteins (which are essential for building the body), vitamins and minerals (which are needed to protect and repair the body), and fats (lubes) and sugar (which give strength or energy) is required for.
The most nutritious meals include a wide variety of foods. These include some protein-rich foods and vitamin-rich fresh fruits and vegetables. You need very little amount of fat and sugar every day. But if you have the problem of not getting enough food, then it would be better if you eat more fat and sugar-rich foods instead of eating less food.
For a woman to be healthy, it is not necessary to eat all the food items listed below. She can eat one staple food as per her habit and with it eat as many locally available, supporting foods as possible.
Important vitamins and minerals-
Here are 5 important vitamins and minerals that women need – especially those who are pregnant or breastfeeding. These are iron, folic acid, calcium. Iodine and Vitamin A.
Iron element-
This element is needed to keep the blood healthy and to prevent anemia (anaemia), especially in the years when she is menstruating and when she is pregnant.
These foods are rich in iron content:
*Beans and peas
*Eggs
*Fish meat (especially liver, liver and kidney)
*Chicken meat
*Ragi
*Millet
These foods also contain a small amount of iron:
*Dark leafy vegetables
*Jaggery
*Dark green cabbage
*Potato
*Cauliflower
*Pulses
*Tumip
*Sunflower and pumpkin seeds
*Pineapple
*Dried fruits (especially dates, peaches, and raisins)
You can get more iron content if you cook food in iron utensils (like a pan). If you add tomato or lemon juice (which contains a lot of vitamin “C”) while cooking, then more iron element will be available in the food from the iron utensils.
Folic Acid (Folate)-
The body needs folic acid to make healthy red blood cells. Deficiency of folic acid can cause anemia in fish and serious problems in newborns. That's why getting enough folic acid during pregnancy is even more important.
Good sources of folic acid are:
*Dark leafy vegetables
*Peanut
*Eggs
*Fish
*Mushrooms
*Meat
*Peas and beans
*Whole grain
Calcium-
Every human needs calcium for strong teeth and bones. Women and girls need extra calcium.
During childhood: a girl's hip needs calcium to develop the width of the bones properly so that when she grows up, she can give birth easily.
During pregnancy: A woman needs calcium in sufficient quantity so that the bones of the unborn child and her own bones and teeth remain strong.
During lactation: Calcium is needed in the breasts to produce adequate amount of milk.
In adulthood and old age: Calcium is needed for the prevention of osteoporosis (weakening and brittle bones).
These foods are rich in calcium:
*Milk, yogurt, cheese
*Almond
*Mustard
*Prawn fish
*Mole
*Ragi
*Cilantro
*Mausambi
*Green leafy vegetables
*Millet
*Legumes, especially soybeans
To get more calcium from foods:
Soak the bones or eggshells in vinegar or lemon juice for a few hours. After that use this juice in soup or other food item. When you are making bone broth, add tomatoes, a little lemon juice or vinegar to it. Make a fine powder by grinding eggshells and use it in food.
Iodine-
The iodine present in the food prevents goitre or goiter (increased size of the thyroid gland present in the front part of the neck) and other health problems. If a woman does not get enough iodine during pregnancy, the baby born to her may be mentally retarded. Gaiter and retarded intelligence have been found most in those areas where there is a lack of natural iodine in water, land and food.
The best way to get enough iodine in India is to consume only iodized salt instead of regular salt. It is available everywhere. Some foods such as lobster and tapioca also contain iodine.
Vitamin 'A'
Vitamin A prevents night blindness and protects the body from certain infections. Many women suffer from night blindness (inability to see properly in low light/light darkness). That is probably because even before she became pregnant, her diet was deficient in Vitamin 'A'. When there is stress on the body due to pregnancy, this deficiency gets expressed.
Vitamin A deficiency can also cause blindness in children. Eating vitamin 'A' rich foods during pregnancy will help her baby get enough vitamin 'A' through breastfeeding.
Good nutrition and health tips-
Eat more and more green leafy vegetables daily. They are a good source of vitamins, minerals and fibre. Some raw vegetables like radish, carrot, tomato, turnip, cucumber, should be eaten daily.
Combinations of staple foods and auxiliary foods (grains and pulses) such as idli, khichdi, etc. are more nutritious and should be consumed more often. Include plenty of sprouted pulses in your diet.
Some things to keep in mind while cooking:
*Wash vegetables thoroughly before cutting (not after).
*Keep the pot covered while cooking them.
*Do not over cook food.
*While cooking rice, add only that much water to it so that you do not have to spill water after cooking it.
*Wheat bran is a nutritious substance. Rotis can be made from wheat flour without removing the bran.
*Better food at less cost
Present Scenario of Women's Health:-
A new study has shown that mental stress is usually caused by the difficulty of being in a challenging environment. This stress increases the risk of coronary heart disease in women.
According to the study, the effects of job and social stress, poor aspects of social relations leave a deep impact on women. Also, it is responsible for increasing the risk of coronary heart disease by up to 21 percent. Job stress occurs when a woman does not have enough authority in the workplace to meet expectations.
The study, conducted by researchers from Drexel University's Dornsife School of Public Health in the US, also found that social stress events, including the death of a spouse, divorce, separation, or physical or mental abuse, have a negative impact on life. make an impact. These events are associated with a 12% higher risk of coronary heart disease and a 9% higher risk of coronary heart disease.
Coronary heart disease is a leading cause of death worldwide. Due to the narrowing of the arteries of the heart, not enough oxygen-rich blood is circulated to the heart. Linking stress to coronary heart disease, explores how work stress and social stress together increase the risk of the disease.
The Covid-19 pandemic has increased the tension among women regarding work and employment. Yvonne Michael, associate professor at the Dornsife School of Public Health, said these findings will highlight better ways to monitor workplace stress and help us protect unpaid, double-burdened working women as home caregivers. Will get rid The study is published in the journal American Heart Association.
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