Frequent illness low energy and poor immunity can often be traced back to nutritional gaps in a woman’s diet. Women’s bodies have unique nutritional demands due to hormonal changes reproductive health needs and daily physical and mental responsibilities. When essential nutrients are missed over time the impact may quietly build up eventually affecting energy levels immunity hormonal balance and overall wellbeing.
Health experts highlight that many women unintentionally neglect key nutrients while managing work family and personal commitments. According to Dr Kamlesh Prajapti consultant pathologist and hematopathologist at Agilus Diagnostics nutritional deficiencies often develop gradually without obvious warning signs. By the time symptoms are noticed everyday life may already be affected through fatigue frequent infections low focus or hormonal imbalance.
Dr Prajapti identifies three essential nutrients that women should prioritise to support immunity energy and long term health. Iron plays a vital role in forming haemoglobin which helps transport oxygen throughout the body. Low iron levels can cause tiredness dizziness breathlessness frequent infections hair fall and pale skin. Women are especially prone to iron deficiency due to menstruation pregnancy and post childbirth recovery. Iron rich foods include spinach amaranth lentils chickpeas millets nuts seeds jaggery dates red meat and egg yolk. Pairing these foods with vitamin C rich items like citrus fruits amla or tomatoes helps improve iron absorption.
Vitamin B12 is another commonly overlooked nutrient especially among vegetarian and vegan women. It supports nerve health brain function DNA synthesis and red blood cell formation. Deficiency may lead to lingering fatigue tingling sensations in hands or feet poor concentration and mood changes. Good dietary sources of vitamin B12 include milk curd paneer cheese eggs fish and meat.
The third crucial nutrient is folate also known as vitamin B9 which is particularly important during the reproductive years. Folate supports cell growth blood health immunity and healthy fetal development during pregnancy while reducing the risk of birth defects. Low folate levels may cause anaemia weakness and reduced immunity. Foods rich in folate include dark leafy green vegetables broccoli asparagus avocado citrus fruits peanuts lentils and whole grains.
Maintaining a balanced diet that includes these essential nutrients can help women strengthen immunity improve energy and support overall wellness. Experts recommend regular health checkups and consulting a medical professional to address deficiencies early and ensure personalised nutritional care.