Dr. Sajini Pradhan

Nutrients women need the most:

Vit B6 - Regulates mood, appetite and sleep - chicken, fish, meat, pistachios, sesame seeds, pumpkin seeds, banana, avocado, spinach, chickpeas.

Vit B12 - Fights fatigue+improves alertness- eggs, milk, cheese, milk products, fish, meat, chicken, shitake mushrooms, some soy products, cereals fortified with b12

Folic acid - Prevents brain and spinal defects in first week of pregnancy+lowers risk of colon and breast cancer- green leafy vegetables, broccoli, asparagus, lentils, peas, sprouts, dried beans and nuts.

Vit D3 - Strengthens bones, teeth, muscles. Protects against auto -immune diseases, breast and ovarian cancer- sunlight, cod liver oil, fish.

Calcium - Keeps bones strong, reduces pms symptoms, maintains blood pressure- soybeans, oatmeal, oranges, almonds, figs, beans and lentils, poppy seeds, milk, moringa leaves.

Iron - Proper brain function, prevents anaemia and boosts energy level - flax seeds, pumpkin, sesame seeds, tofu, drumsticks, banana, dates, cashew nuts, leafy vegetables.

Happy women's day!