Nutrition for young women

Women in their twenties need to take special care of their overall health.there are some ways on how to do so - Having a proper healthy diet and exercising is one of the best ways you can take care of yourself and those who depend on you. This is especially true for women because they have unique nutritional needs, whether they are in their teens, pregnant or going through menopause. Young women in their 20's, who are usually working for long hours, sometimes erratic work shifts, often have to meet tight deadlines and face considerable stress. And to top it off, factors like eating out frequently, consuming junk food or hardly eating anything and lack of exercise add to poor health. Managing a boyfriend, friends and preparing to get married cause additional stress for working women. This takes a toll on their physical as well as mental health and so this subject has become an increasing concern for health experts in the city and they share their advice on the matter.

Women who have more than two alcoholic drinks a day are more prone to the risk of Osteoporosis. Also, they need to cut down on their daily caffeine intake. Therefore, they need to avoid more than two cups of coffee and avoid drinking fizzy colas regularly. It is clinically said - "In her 20's, a woman needs extra calcium to build bone, especially if she's physically active. She should also include soy, believed to protect against Cancer and heart disease, in her diet. Studies show that the bone mass index peaks in early adulthood and then declines. This calls for the importance of calcium. Since the muscles are more active, there is a need for higher calories and protein along with vitamins. Also, adequate fluid intake is necessary to balance the acid-base balance in the body."

She says that the thumb-rule for getting all the nutrients in the body, in the correct manner is to:

- Aim for variety in food -eat plenty of fresh fruits and vegetables.
      - Eat small meals every few hours.
      - Never starve yourself.
      - Drink plenty of water throughout the day.

Sporting gorgeous hair is every woman's wish. Nutrition is equally important for having healthy hair. As far as hair is concerned,it is said that Deficiency of vitamin A and B can cause undernourishment of hair-follicle cells. For this, the ideal option is the recommended dose of 25 to 50 mg a day, of thiamine, riboflavin, niacin and pantothenic acid. Riboflavin is another name for vitamin B2.