5 Must-have Dietary Essentials For A Woman
Kavita Devgan

Kavita Devgan
28 July 2020

This article is authored by Kavita Devgan. Kavita is an acclaimed nutritionist with 20 plus years of experience as a weight loss and holistic health consultant.

While the rules of healthy eating, universally, stay the same -- eat healthy, stay active, be happy and sleep better -- there are some specific foods that can give females a definite advantage in terms of health.

Let’s take a look at five usually-ignored constituents that are part of the Indian kitchen, and ought to make their way into every woman’s diet.


Eat Breakfast

Spices are rich in natural oils; these oils help fortify the immune system of the body, aids in digestion and bowel cleansing. Often, spices are extracted from these very natural oils and in-turn lose their health benefits. A sureshot way of figuring that your spices are healthy and loaded with natural oils, is to sniff it. The stronger the smell, the more it is abounding with natural oils, the healthier it is for the body constitution.

Researchers have been stated from their studies that the low incidence of Alzheimer’s disease in India and high consumption of turmeric and are becoming confident of a connection there.

Curcumin, an essential constituent of turmeric, is the protective agent here. It supports better memory, focus and cognition by boosting the growth of new neurons and combating degenerative processes in the brain. With women multi-tasking in their everyday life, it is important to make turmeric consumption, which has at least three percent curcumin, a must for a healthier mind and body.

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

Coriander powder

Coriander seeds aid in controlling blood sugar, cholesterol and free radical production. They also help reduce levels of bad cholesterol, while boosting levels of good cholesterol. More prominently, they are known to be anti-carcinogenic. Coriander is good for follicles and contains natural stimulants that fuel 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 females are unknowingly deficient in iodine especially if they obtain their nutrition from vegetarian sources as Iodine is found mostly in seaweed, dairy, tuna, shrimp and eggs. This deficiency affects thyroid hormones negatively and results in Intellectual disability. The common symptoms of iodine deficiency are fatigue and weakness, hair loss, feeling colder than usual and trouble learning and memory retention. To ensure that everyone has a sufficient intake of iodine, universal iodisation of salt have been recommended by WHO and UNICEF.

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


Besan (gram flour) is a good source of dietary fibre that helps ease bowel movements. 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


Well, the three solid pillars of good health are: stock up on essential nutrients - good quality protein, and fibre for gut health - and lentils (dals) deliver all three in abundance. Moreover, 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. The right amount of folic acid helps keeps pregnant women from birth defects.

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


So ladies, be sure to incorporate these essential elements into your diet and lead a healthy, wholesome life! 


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