And when it comes to women’s health, the significance of having those nutrients increases manifold. 

At every stage in a woman’s life, complex changes occur in the hormonal system that causes emotional, physical, and mental instability. This imbalance in the body requires nutrition and regular exercise to regain its natural state of balance.

Knowing which vitamins and minerals restore balance, can help you choose the food sources from which you can gain them. With AllThatGrows, you can grow them easily at home. 

 

The six essential nutrients that women need for growing health are:

Calcium:

Calcium is an important mineral that ensures bone and teeth health. As women grow old and approach their menopause, their body starts to lose the capacity of making new bone cells. Sufficient calcium intake helps prevent osteoporosis, which is quite common among older woman.

Sources: Dairy products (like milk, cheese, butter, curd), Almonds, Broccoli, Kale, Chinese cabbage, Black Beans.

Grow Broccoli and Kale easily at home. 

Folate or Folic Acid:

Folic acid is an essential nutrient for women, especially for the ones in their childbearing age. It is cardioprotective in nature (cardioprotective means protects the heart). During pregnancy, this vitamin is crucial for lowering the risk of birth defects of the brain and spinal cord, in the baby. Consuming folate also helps reduce the risk of high blood pressure, anaemia, and heart disease. Folic Acid is good for the immune system and energy sustenance as well.

Sources: Green leafy vegetables, Citrus, Squash, Spinach, Avocado, Oranges, Tomatoes.

Grow Spinach and tomatoes, easily at home. 

Magnesium

Magnesium is imperative to over 300 chemical processes in the body. It helps the body deal with stress, generates energy, and absorbs calcium for building bones. It helps women deal with PMS symptoms and migraine. Also acting as a great detoxifier, Magnesium is effective for muscular cramps, sleep disorders, and lowers high sugar levels.

Sources: Sesame seeds, Basil, Broccoli, Bananas, Pumpkin seeds, Avocado.

Grow Basil and Broccoli easily at home.

 

Iron

An important growth-inducing nutrient; Iron is also essential for manufacturing haemoglobin for the blood. Consuming sufficient iron becomes especially important for women to compensate for monthly blood loss, during menstruation and birthing. Deficiency of iron in the body can lead to fatigue, dullness, and anaemia. Iron also protects the body from various infections and strengthens the immune system.

Sources: Eggs, Red Meat, Pumpkin Seeds, Beans, Fish, Legumes etc.

Grow Pumpkins and Beans easily at home. 

Omega 3-fat

One of the essential fatty acids, Omega-3 fatty acids is another essential nutrient that a woman needs. They are essential for building healthy brains cells, reducing blood pressure, lowering the risk of chronic diseases, and maintaining a healthy heart. Omega-3 also helps to relieve menstrual pain.

Sources: Flax Seeds, Soybeans, Tofu, Kale, Spinach, Salmon, Fish, Walnuts, Eggs.

Grow Spinach and Kale easily at home.

Vitamin C

Classified as the most important vitamin, it is very effective in maintaining a healthy immune system. Vitamin C is a powerful antioxidant that helps prevent cell damage. In women, Vitamin C fights estrogen deficiency in old age and increases collagen production, which is the connecting tissue between skin and muscles. 

Sources: Red Bell Peppers, Lemons, Tomatoes, Peas, Oranges, Kiwis, Strawberries.

Grow Bell peppers and Peas easily at home.