PCOS, fertility and bone health: Gastroenterologist Dr Pal Manickam shares 5 foods women should eat

The nutritional needs of women change as they age, starting from the onset of menstruation and the reproductive years to pregnancy and menopause. Their dietary choices influence bone strength, energy levels, and even gut health. A diet rich in iron, calcium, healthy fats, and other essential nutrients is, hence, important to maintain overall well-being. Recently, Indian-American gastroenterologist Dr Pal Manickam listed 5 foods women should include in their everyday eating habits to support their health. Here’s all you need to know about them.

Spinach for iron and energy

Menstruating women can lose iron through monthly blood loss. So adequate dietary intake is necessary. Iron is essential for producing haemoglobin. It is the protein in red blood cells that carries oxygen throughout the body. Spinach is rich in iron and oxalates.

Dr Manickam suggests pairing leafy greens with vitamin C-rich foods, like lemon juice, for better iron absorption. You can also add lentils, beans and fortified cereals.

Fatty fish for omega-3 and vitamin D

Salmon and mackerel offer omega-3 fatty acids, including DHA, EPA, and vitamin D. While omega-3s aid cardiovascular function, DHA is important for fetal brain and eye development during pregnancy. On the other hand, Vitamin D helps the body absorb calcium and maintain bone health.

As per Dr Manickam, pregnant women should pick fish varieties that have low mercury.

Ragi, paneer and milk for strong bones

Calcium ensures strong bones and teeth, and a lack of calcium forces your body to draw it from the bones. As a result, it weakens your bones over time, raising the risk of osteoporosis with age, usually after menopause as declining oestrogen levels accelerate bone loss.

Ragi, milk, paneer and cheese help women meet their calcium intake. Vitamin D is another crucial source of calcium. The gastro doctor also recommends working out every day for better bone health.

Beans and chickpeas for gut health

Beans and chickpeas offer fibre, supporting digestive regularity. Certain fibres act as prebiotics, nourishing your gut microbes, which produce substances that support overall gut health.

Dr Pal urges women to take care of gut health, especially if they are dealing with PCOS or fertility concerns. He recommends adding legumes as part of their balanced diet.

Pumpkin seeds for magnesium and healthy fats

Nuts and seeds are loaded with healthy fats, fibre and other essential minerals. Pumpkin seeds, especially, are useful sources of magnesium, contributing to normal muscle and nerve function, energy production and bone health.

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According to Dr Manickam, magnesium regulates calcium metabolism and supports the body's normal physiological processes. He suggests adding pumpkin seeds, almonds, walnuts, flaxseeds, and other nuts and seeds to your diet.