Women’s Day is not just a celebration of achievements but also a reminder of the importance of prioritizing women's health. A woman’s well-being impacts families, communities, and future generations. Good nutrition isn't just about looking good—it’s about feeling unstoppable! The right foods can be game-changers for women, enhancing energy, balancing hormones, sharpening focus, and protecting long-term health. In a conversation with Jagran English, Prachi Mandholia, a Clinical Nutritionist, discussed the role of nutrition in women's health: fueling your body for optimal function.

Key Nutritional Needs For Women

Iron: The Energy Booster

Women are at a higher risk of iron deficiency due to menstruation. To maintain energy levels and prevent anemia, include iron-rich foods like spinach, dill leaves, lotus stem, black raisins, and garden cress seeds in your diet.

Calcium And Vitamin D: The Bone Protectors

Osteoporosis is a major concern for women as they age. Strengthen your bones with leafy greens, fox nuts, sesame seeds, and finger millet, and get adequate sunlight for a natural Vitamin D boost.

Folate: The Fertility Friend

Folate is essential for women planning to conceive, as it supports fetal development and prevents neural tube defects. Good sources include leafy greens, whole grains, and beans.

Also Read: International Women's Day 2025: Know From Doctor About The Consequences Of Hormonal Health On Women's Lives

Healthy Fats: The Hormonal Balancer

Omega-3 fatty acids found in salmon, flaxseeds, chia seeds, and walnuts support brain health, reduce inflammation, and help maintain hormonal balance.

Protein: The Strength Builder

Keep your metabolism active and muscles strong with protein-rich foods such as legumes, nuts and seeds, quinoa, and eggs.

Fibre: The Gut Guardian

A healthy gut leads to overall well-being. Fruits and vegetables promote digestive health, prevent bloating, and lower the risk of heart disease by reducing cholesterol levels.

Superfoods For Women's Health

  1. Flaxseeds – Rich in lignans that help balance hormones naturally.
  2. Avocados – Packed with healthy fats for heart and brain health.
  3. Spinach – High in iron, folate, and magnesium for energy and muscle function.
  4. Berries – Loaded with antioxidants that fight inflammation and promote skin health.
  5. Nuts & Seeds – Excellent sources of healthy fats for glowing skin and balanced hormones.

5 Daily Habits Women Must Inculcate

  1. Power Up Your Mornings: Start your day with a protein-packed breakfast—think eggs, Greek yogurt, or a smoothie loaded with greens and healthy fats.
  2. Hydration is Key: Water is your best friend! Keep a bottle handy to maintain glowing skin, proper digestion, and peak energy levels.
  3. Move with Joy: Find a workout you love—dance, yoga, hiking, or strength training—to keep your body active and your heart happy.
  4. Nurture Your Mind: Prioritize self-care with deep breathing, journaling, or simply taking a break to reset your mind and emotions.
  5. Sleep Like a Queen: Aim for 7–9 hours of quality sleep to support hormone balance, immune strength, and overall well-being.

Women’s health is the cornerstone of a thriving society. This Women’s Day, let’s not only celebrate achievements but also take actionable steps to improve women’s health globally. A healthy woman leads to a healthier world!