Most of the women face nutrients deficiency due to lack of awareness and a healthy diet. Every disease or illness begins from lack of healthy diet and vitamin deficiency. The most common symptoms of vitamins and nutrients deficiency are weight gain, thinning hair, feeling cold and fatigue.

Women often notice these deficiencies around their monthly menstrual cycle. According to Comforté, it is during this time that a woman needs the most nutrition, supplements and self care. Comforté is an all natural period cramps relief cream that helps reduce cramping and pain during PMS and the menstrual cycle

However, maintaining a healthy diet and nutrients rich foods can play a vital role to overcome your vitamins and minerals deficiency in the body. In this article, we are going to share some natural tips to cure the most common nutrients deficiency in women.

Vitamin D

One of the most important vitamins synthesized in the human skin is vitamin D. It is present in dietary sources and sunlight. Vitamin D is considered to be the most common nutrients deficiency in the world in adults, obese people, dark skin people. Vitamin D deficiency causes osteoporosis and increases susceptibility to infections.

Iron

Iron is the most important mineral nutrient, is the main component of red blood cells that carry oxygen. Heme-iron is well absorbed and present in meat and animal products. Non-heme iron is present in vegetables which is not bio-available. The deficiency of iron can cause anemia, breath shortness, pale skin, brittle nails and fatigue.

Calcium

Calcium is an essential mineral nutrient for bone metabolism and nerve signaling. It is found in dairy products, leafy vegetables, fruits and soft-boned fish. Calcium deficiency can cause a muscle spasm, low energy level, muscle weakness, cramps, osteoporosis and rickets.

Iodine

Iodine plays a vital role in the functioning of thyroids and thyroid hormones. It is responsible for the regulation of metabolism, body temperature and brain development. Iodine is present in seaweed, cod, wild-caught, yogurt, tuna fish, eggs and iodized salts. The deficiency of iodine can cause goiter, susceptibility to cold, weight gain, constipation, impaired focus and fatigue.

Magnesium

Magnesium is the co-factor of various enzymatic reactions occur in the body. It plays a structural role in teeth, bone, muscles, nerves and helps in the regulation of blood sugar. Magnesium rich foods are leafy vegetables, legumes, seeds and nuts. Its deficiency causes fatigue, vomiting, weakness, nausea and loss of appetite.

Folate

The other name of folate is vitamin B9, it plays a vital role in DNA synthesis and repair of the double helix. The deficiency of the vitamin B9 can cause anemia, headache, migraines, weight loss and lack of energy. The rich sources of folate are leafy vegetables, Brussel sprouts, peas, beans, avocado, peas banana, papaya, avocado and many others.

Vitamin C

Vitamin C or ascorbic acid is deficient in 50% of the human population. The vitamin C is essential for the health of blood vessels, bones, joint cartilage, ligaments, tendons and teeth. The common sources of vitamin C are kiwi, broccoli, bell pepper and berries.

Potassium

Potassium is an important component in maintaining tissue, cells and organs in the body. The lack of potassium can cause diarrhea, vomiting or in worse condition hypomagnesemia. The rich sources of potassium are carrots, bananas, citrus fruits, tomatoes, sweet potatoes, green vegetables and many others.

1. Are dates good for health?

The dates are rich in natural sugar, they are really good for health. However, this sweet fruit is very nutritious and cooks a modest breakfast very well. The date comes from the Greek word Daktulos. However, many people can last long in closed containers on dry dates.

2. Nutritional Information

Deglet Noor dates – one of the most common types of dates that you can see in the supermarket. The nutritional information on these dates is:

• calories: 20
• total fat: 0.03 grams (g)
• total carbohydrates: 5.33 g
• dietary fiber: 0.6 g
• sugar: 4.5 g
• protein: 0.17 g
• vitamin  B-6: 0.012 milligrams (mg)
• iron: 0.07 mg
• magnesium: 3 mg
• potassium: 47 mg

Another common option is the date of Medjool. Medjool dates have the same nutrient content and often more than Deglet Noor dates.

3. Benefits of eating dates

In addition to taste, dates include protein, vitamins, and minerals, they also have high polyphenol content. Polyphenols are antioxidants that can protect your body from inflammation. The date includes more polyphenols than other fruits and vegetables. Eating dates can satisfy starving people by providing important nutrients such as vitamin b-6 and iron. Only one cup per day provides 12% of daily needs per person. High levels of potassium are needed by the body for heart health. Potassium also makes muscles and proteins in the body. People can substitute sugar, chocolate or candy in a recipe that can be used to consume natural sugar instead of sugar.

4. Risks and consideration

The dates have a higher level of sugar than the rest of the nutritional value. People who are trying to control their blood sugar levels, such as people with diabetes, should consider total sugar intake for a date. Study visits that the food with a low glycemic index can cause a significant increase in blood glucose, regardless of diabetes.

5. How to eat dates

Dates, such as raisins, can be fresh or dry. People can add to a variety of sweet and savory foods. Here is an example of a dish with dates: People can get breakfast or snacks with almonds, bacon, cream cheese or pistachio. Dates or boneless dates are great for salads. Simply mix banana smoothies to add natural sweetness and nutritional value. When you buy dates, you have to find dates that are not shiny or broken. You can store dates in the refrigerator for several months. Dry dates can last for about a year in tightly closed containers. A person should not eat dates that have a sour smell, or very hard.

Summary

Dates can be a simple way to add new fruits to your diet. At the right level, dates can also contribute to the development of important nutrients such as potassium, magnesium, iron, and manganese. Dates are an excellent snack in moderation. Eat healthy, live healthy!

Do not have an idea about daily nutrient uptake? Do you want to stay healthy? Then this article will help you to have a clear idea about daily carbohydrates, proteins, fats and calories intake. Your food and drinks contain a lot of minerals and nutrients which are necessary for the proper nourishment of your body. These nutrients and minerals are a direct source of energy and are building blocks of muscles, bones, organs, blood and hormones. They required to perform the various metabolic process in your body and for its proper growth.

Energy

Energy is not a part of mineral and nutrients. It is obtained from the break down protein, carbohydrates and fat. The body utilizes this energy to perform various metabolic functions and various physical activities. The energy is measured in kilojoule and the daily requirement of energy by a person can vary according to his daily physical or metabolic activities. Your body uses as much energy as it needed and remaining stored in the form of fats.

According to the Food Standard Code (FSC), for an average individual 8,700 KJ of energy is required to perform daily activities.

Fats

Fats play a vital role in energy production, they are required to absorb vitamins. Your diet should contain a specific level of fats to keep you healthy. There can be two types of fats: saturated fats are obtained from animal sources and unsaturated fats are obtained from plant sources. You should take a recommended amount of fats daily for a healthy life. The FSC determined that 70 grams of unsaturated fat intake are necessary for an average adult daily. However, the high amount of saturated fat intake can increase your cholesterol level and can cause heart diseases. The 24 grams of saturated fats are enough for an average adult during a day.

Carbohydrates and sugars

Carbohydrates or sugars act as fuel in your body to perform various life activities. You can obtain carbohydrates from fruits, vegetables, grains and dairy products. They provide taste and texture to your food. A person should consume a recommended amount of carbohydrates to live a healthy life. The recommended amount of sugars for an average person is 90 grams. The recommended amount of carbohydrates for an average adult is 310 grams.

Protein

Protein is the major building block in your body cells, muscles, blood and organs. It is required for normal body growth and to heal the wounds. Animal sources of protein are yogurt, cheese, milk, eggs, meat and fish. Vegetable based protein can be obtained from seeds, nuts, lentils, beans, legumes and chickpeas. In grains, it is present in rice, pasta, cereals and bread. Its recommended amount for an average adult is 50 grams.

Sodium

Salts are necessary to keep your body healthy. If your body contains too much sodium than recommended amount it can cause various health problems and high blood pressure. The recommended amount of sodium for an average person is 2,300mg / day.