The nutrient requirements of a woman’s body always differ from that of a man’s body. From childhood, puberty, motherhood to menopause, each stage requires different types of nutrients to cope up with the lifestyle changes. It is very important for her to eat the right kind of food so that her body gets all the required macro and micronutrients that can help her stay healthy and fit.

Let us have a look at some of the best foods and supplements that can help a woman to stay strong, fit and healthy at all ages:

Protein

Protein is an essential part of our life, be it a woman, man or a child, everybody needs protein to keep their bodily functions proper. Protein for women is necessary as it can help to  build cells, antibodies, enzymes,  and muscles. The amino acid content in protein is highly essential for those who are into fitness as it can help to grow stronger and bulkier muscles. Infact, protein can also help in boosting a woman’s energy levels and repair wear and tear muscles.

The best sources of protein:

• Eggs
• Legumes
• Pea
• Peanut
• Dry fruits
• Soybean
• Milk
• Cheese
• Curd

If a woman isn’t able to get enough protein through her regular meals, then she can always opt for high quality protein supplements like whey protein, soy protein, pea protein, etc. Along with these supplements one can also switch to protein bars to satiate their hunger pangs as well as nutrients needs.Protein supplements or foods can help to maintain good skin, hair, nails, stronger bones along with building muscles.

Immune Boosting Foods/ Supplements

Your regular meals must contain macronutrients like protein, carbs, etc. However, along with these macronutrients your body also needs certain vitamins and minerals that can help in boosting your immune system and keep your body ready to fight against infections.

Here are some vitamins and minerals that can help in boosting your immunity:

• Vitamin C– lemons, oranges, amla and more such citrus foods
• Vitamin D– Sunlight, sardines, mackerel, egg yolk, etc.
• Zinc– Beans, nuts, crabs, red meat, lobsters,etc.
• Vitamin E- Almond, peanut, sunflower seeds, etc.
• Vitamin A– Carrots, sweet potatoes, etc.

You can find a lot of  fitness supplement powders that are loaded with these immune boosting  vitamin and mineral sources. Infact, sports and health supplements are the best alternative ways of providing your body with what it needs to stay healthy. These products contain a lot of vital nutrients that you can get in one scoop by simply mixing the powder with milk or water.

Calcium

Like protein, calcium is another important nutrient that a woman’s body needs. With age a woman’s body needs more amounts of calcium to keep her bones stronger.  Having calcium along with vitamin D supplements can help in strengthening the bones, protecting high blood pressure and more.

The best sources of calcium rich foods:

• Milk
• Cheese
• Curd
• Oranges

One can always opt for calcium rich supplements as it helps in better absorption of calcium.

Other than these one must also have the following nutrients like:

• Iron: For boosting hemoglobin levels
• Carbohydrates: For boosting your energy levels
• Folic acid: For pregnant woman
• Omega 3 fatty acids: For heart health

Conclusion: One must drink a lot of water, eat healthy foods, do regular exercise and maintain a healthy lifestyle.