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Must have essentials for every woman's diet

Must have essentials for every womans diet

While the rules of healthy eating are universally the same – eat healthy, move more, avoid stress and sleep better – there are some specific foods that can give women a definite advantage in terms of health.With the International Women's day upon us, a nutrition expert shares a lists five oft-ignored ingredients that are part of the Indian kitchen, and must find their way into every woman's diet.

Turmeric

Spices are rich in natural oils that help the body in building immunity, digestion and cleansing. Turmeric supports better memory, focus and cognition by increasing growth of new neurons and fighting various degenerative processes in the brain. With women being multitaskers in their everyday life, it is important to consume turmeric which has at least three percent curcumin for a healthier mind and body.

How much: Just a pinch a day in your tadkas (tempering) or as haldi milk every night.

Coriander powder

Coriander seeds help lower levels of bad cholesterol, while increasing levels of good cholesterol. More importantly, they are known to be anti-carcinogenic.

Coriander is known to prevent hair fall and contain natural stimulants that stimulate the endocrine glands to maintain proper hormonal balance in the body thus alleviating menstrual pain and irregularities.

How much: Add a pinch to all tadkas every day.

Iodised salt

Many women are unknowingly deficient in iodine especially if they are a vegetarian as Iodine is found mostly in seaweed, dairy, tuna, shrimp and eggs. This deficiency affects thyroid hormones negatively and results in Intellectual disability. To ensure that everyone has a sufficient intake of iodine, WHO and UNICEF recommend universal iodisation of salt.

How much: About 5 gm of branded vacuum evaporated iodised salt per day

Besan

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

Lentils

Well, the three solid pillars of good health are: enough nutrients, good quality protein, and fibre for gut health – and lentils (dals) deliver all three in abundance.

Plus they are a very cost effective source of good quality protein - a boon for vegetarians particularly as they often don't score enough of this macronutrient.

Lentils deliver the hard to find nutrient – folic acid that is essential for health. Enough folic acid helps prevent birth defects in pregnant women.

How much: Two servings of (any) dal every day.

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