Eating healthy & right, improves health and prevents susceptibility to diseases. It is habit of adapting correct amount of different types of food. It avoids intake of saturated fat food or food with added sugar or salts. Healthy eating requires the intake of nutrients from foods over supplements.

Women have special nutrients requirements when it comes to different phases in their life time. 

Calcium and Vitamin D

Women require calcium rich foods on daily basis. Calcium is responsible for keeping the bones and teeth healthy and it reduces the risk of osteoporosis ( with age the bones become weak and brittle). Many studies have shown  low calcium intake throughout the life associates with low bone density in women. Osteoporosis affects 9 million women, recommendation is about 1000mg/day of Calcium for age between 8 to 50 years old women and 1200mg/day for women aged above 50 years and older. On the other hand, Vitamin D is essential in the body as it helps in absorbing Calcium. A hormone called calcitriol does not synthesise without enough vit D and therefore ina stage of insufficient Vit. D the body starts the uptake of stored calcium from the bones, weakening the bone in return. The institute of medicine suggests 600 IU/day ( international Units) of vitamin D till the age of 70 yrs.

Folate ( Folic acid)

Folic acid is a man made form of Folate or Vitamin B9. Folate is found naturally in food such as leafy green veggies, beans. It helps the synthesis of Red blood Cells in the body and prevents the occurence of anemia. It protects the baby against birth defects ( neural tube defects- NTDs). About 400 ug of folic acid per day is necessary for all women. According to CDC, 22% of women aged between 12-49 yrs have insufficient folate. Folate is a water soluble vitamin and does not require monitoring. 

Iron

Iron is essential in the making of Red Blood Cells that carries oxygen circulating in the body. The intake amount of iron depends on the age of the women. Lack of iron intake may cause Iron- deficiency anemia. Good sources of iron are red meat, beans, nuts, dry fruits, soy bean flour, spinach, fish, kale, lentils. Iron intake must be 14.8 mg/day in women aged between 19-50yrs. Iron supplements is important during heavy periods or pregnancy. However, too much of Iron intake may have side effects such as constipation and stomach pain.