5 Basic nutritional needs for every woman on diet

5 Basic nutritional needs for every woman on diet

Whereas the healthy eating rules are basically the same— eating healthy, doing more, reducing stress and sleeping better— there are certain different...

Whereas the healthy eating rules are basically the same— eating healthy, doing more, reducing stress and sleeping better— there are certain different foods that can give women a definite health advantage. With the Women's Day on us, Kavita Devgan, Nutrition Expert, Tata Nutrikorner lists five often overlooked ingredients that are part of Indian cooking and must find their way into the diet of each woman.


Spices are rich in natural oils that help build immunity, digestion and cleaning for the body. Spices are often derived from these very natural oils, and lose their health benefits in return. How do you know your spices are filled with natural oil and are healthy? Have a feeling! The stronger the smell, the more filling it with natural oil, the better it will be for your body. Scientists in India have been researching the low incidence of Alzheimer's disease and high turmeric consumption, and are becoming sure of a link there.

Curcumin, the protective agent here is a constituent of turmeric. By increasing the growth of new neurons and combating various degenerative processes in the brain, it supports better memory, focus and cognition. With women being multitaskers in their daily lives, it is important to consume turmeric, which for a healthier mind and body has at least three per cent curcumin.

Usage : Just a pinch a day in your tempering or as haldi milk every night before your sleep


Most women are unknowingly deficient in iodine especially if they are a vegetarian because iodine is found mainly in seaweed, dairy, tuna, shrimp and eggs. This deficiency negatively affects thyroid hormones and leads to intellectual handicap. Common iodine deficiency symptoms include fatigue and weakness, hair loss, dry, flaccid skin, feeling colder than usual, and trouble learning and remembering. To guarantee that everyone is given adequate iodine intake, WHO and UNICEF suggest compulsory salt iodination.

Usage: About 5 gm of branded vacuum evaporated iodised salt per meal

Coriander powder

Seeds from coriander help to control blood sugar, cholesterol and free radical production. They also help in reducing bad cholesterol levels, while increasing good cholesterol levels. What is more, they are considered to be anti-carcinogenic. Coriander is known to prevent hair loss and to contain natural stimulants that stimulate the endocrine glands to maintain an adequate hormonal balance in the body, thereby alleviating menstrual pain and irregularities.

Usage: Add a pinch to all tadkas every day.


The three basic pillars of good health are: ample nutrients, high-quality protein, and gut-health fiber-and abundant lentils (dals) provide all three. However, they are a very cost-effective source of high-quality protein-a boon for vegetarians, particularly since they often do not score enough of this macronutrient. Lentils have the hard nutrient to find- folic acid which is important for health. Ufficient folic acid helps prevent pregnant women from developing birth defects.

Usage : 2 servings of (any) dal every day.


Besan (gram flour) provides fibre, which helps to keep constipation at bay. A booster of collagen formation, it has anti-inflammatory properties that help prevent body fatigue and iron deficiency. Being a rich source of vitamin B thiamine, include besan in your diet to feel rejuvenated and healthy.

Usage : 2 to 3 times a week

Besan (gram flour) delivers fibre helping keep constipation at bay. A collagen formation booster, it has anti inflammatory properties that helps prevent fatigue and iron deficiency in the body. Being a rich source of B vitamin thiamine, include besan in your diet to feel energetic and rejuvenated.

How much: Two to three times a week

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