Fitness article: Essential Nutrients for Women's Health

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Different nutrients are needed in the right amount to attain a good nutritional status. The amount of each nutrient needed in a day is known as the nutritional requirement.
What is RDA?
Recommended Dietary Allowance (RDA) refers to the amount of nutrients that need to be consumed daily to ensure the nutritional requirement of the body. The recommended level depends upon how much of the nutrients are absorbed from a given diet and utilized by the body.

Everyone needs good nutrition, but the needs for specific nutrients can vary depending on individual factors like:
• Age: An adult requires more total calories than a child due to larger size of the body. A child needs more nutrients on unit body size basis to meet growth and body composition requirements.
• Sex: Females require fewer calories than males as their metabolic rate is slower and size of the body is smaller.
• Physical work: Sedentary workers require less calories and B-vitamins than active individuals.
• Physiological stress: The requirement for nutrients is increased during pregnancy and breastfeeding.
Recommended Dietary Allowance for Indian Women (Moderately Active)
Nutritional needs of women vary at different stages of her life. Adequate nutrition before and during pregnancy and breastfeeding in women has greater potential for a long-term health impact not only in them, but also in the progeny, than it does at any other time. The recommended daily nutritional and energy requirement for pregnant and breastfeeding women is greater than that of nonpregnant and nonlactating women.
Nutrients Nonpregnant and nonlactating adult women Pregnant women Breastfeeding women 0-6 months
Energy (kcals) Moderate 2225 2525 2775 0-6 months
Protein (g) Moderate 50 65 75 0-6 months
Fat (g) Moderate 20 30 45 0-6 months
Calcium (mg) Moderate 400 1000 1000 0-6 months
Iron (mg) Moderate 30 38 30 0-6 months
Vitamin A (µg):Retinol Moderate 600 600 950 0-6 months
Vitamin A (µg)-Retinol:Beta-carotene Moderate 2400 2400 3800 0-6 months
Thiamine (mg) Moderate 1.1 1.3 1.4 0-6 months
Riboflavin (mg) Moderate 1.3 1.5 1.6 0-6 months
Niacin (mg) Moderate 14 16 18 0-6 months
Pyridoxine (mg) Moderate 2.0 2.5 2.5 0-6 months
Ascorbic acid (mg) Moderate 40 40 80 0-6 months
Folic acid (µg) Moderate 100 400 150 0-6 months
Vitamin B12 (µg) Moderate 1 1 1.5 0-6 months
Nutrient Requirements and Recommended Dietary Allowances for Indians. Indian Council of Medical Research, 1989.

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