Women’s health is often closely tied to nutrition, yet many silently struggle with deficiencies in key vitamins and minerals that impact everything from energy levels and hormonal balance to skin and hair health. The good news is that bridging these gaps does not always require complicated diets or supplements – sometimes, simple everyday foods can go a long way.
Dr Shubham Vatsya, a gastroenterologist and hepatologist at Fortis Vasant Kunj, Delhi, with over a decade of clinical experience, has highlighted five essential foods that women should consider incorporating into their daily diet. In an Instagram video shared on April 8, the gastroenterologist highlights, “If you’re a girl, mother, or a young woman, these simple foods deserve a permanent place in your daily routine.”
Halim seeds
According to Dr Vatsya, halim seeds stand out as one of the rare plant-based sources exceptionally rich in iron and folate – two essential nutrients that play a crucial role in boosting haemoglobin levels. Regular consumption may help ease common iron deficiency symptoms such as hair fall and persistent fatigue. The gastroenterologist suggests that incorporating just half a teaspoon daily into your diet can make a noticeable difference over time.
He explains, “First of all, halim seeds. They are the most dense natural source of iron and folate; half a teaspoon daily noticeably improves haemoglobin, hair fall, and fatigue.”
Amla
Amla is a powerhouse of vitamin C, which, as Dr Vatsya highlights, plays a key role in boosting collagen production – helping maintain firm, supple skin. Beyond its skin benefits, vitamin C also strengthens immunity, while amla’s natural properties aid in regulating blood sugar levels and keeping sudden spikes in check.
The gastroenterologist notes, “Second is amla, your daily dose of vitamin C which builds collagen, firms the skin, boosts immunity, and keeps sugar spikes under control.”
Flax seeds
According to the gastroenterologist, flax seeds are among the richest plant-based sources of omega-3 fatty acids and lignans – nutrients known to support hormonal balance. Regular intake may help ease PMS symptoms, stabilise mood swings, reduce acne flare-ups, and support overall hormonal health. For optimal digestion and absorption, flax seeds are best consumed in powdered form.
Dr Vatsya highlights, “Third is flax seeds, which are rich in omega-3 and lignans. They visibly calm down PMS symptoms, mood swings, acne flare-ups, and hormonal imbalances, and are best consumed in powder form.”
Sesame seeds
Sesame seeds, locally known as til, may be tiny but they are packed with powerful nutrients like calcium, magnesium, and zinc. Dr Vatsya highlights that regular consumption can support stronger bones, help ease abdominal cramps, and even promote better sleep quality.
He explains, “Fourth is til or sesame seeds, which are loaded with calcium, magnesium, and zinc. They support healthy bones, abdominal cramps, and sleep.”
Pumpkin seeds
According to Dr Vatsya, pumpkin seeds are a nutrient-dense addition to your diet, packed with iron, zinc, magnesium, and healthy fats. These essential nutrients play a key role in supporting hormonal balance, aiding thyroid function, easing PMS symptoms, and promoting healthier, clearer skin.
He highlights, “Fifth is pumpkin seeds; these are rich in iron, zinc, magnesium, and healthy fats, which are very good for better skin, hormones, thyroid, and PMS management.”
Bonus tip: Dr Vatsya also recommends indulging in a small piece of dark chocolate with over 70 percent cocoa content each day, noting that it can offer added health benefits.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
