Because true wellness starts from within—and what’s on your plate is a reflection of how deeply you value yourself.
- Let’s face it—most women are givers.
- They feed everyone around them.
- But when it comes to their own plate?
- It’s often leftovers… or whatever’s quickest.
- But here’s something we don’t talk about enough:
- Nutrition is not a luxury. It’s a non-negotiable.
Especially for women. Because a woman’s body isn’t just living. It’s creating, supporting, balancing, multitasking, and healing all the time. And while the modern woman is strong, wise, and unstoppable—she’s also under-nourished more often than we think. So let’s change that. Let’s look at the Top 5 nutrients that should be showing up in your meals daily—not just for weight or looks, but for energy, hormones, mood, sleep, and sanity!
1. Iron – Your Inner Power Source
If you’re constantly tired, moody, or pale, you might not be lacking motivation—you might just be low on iron. Iron is the oxygen-carrier. It helps your cells breathe and thrive. Women, especially those who menstruate, are highly prone to iron deficiency. Power sources:
- Leafy greens (spinach, moringa)
- Dates, raisins
- Beetroot
- Lentils
- Jaggery (grandma’s favorite for a reason!)
Pro tip: Pair with Vitamin C (like lemon juice or oranges) for better absorption!
2. Calcium – Because You Hold the Family Together (Literally)
Your body is your foundation—and calcium is what keeps it strong, resilient, and upright. As women age, calcium becomes crucial to prevent osteoporosis, joint pain, and muscle weakness. But here's the shocker: Most Indian women don’t get enough calcium, even though it’s so accessible! Power sources:
- Ragi (finger millet)
- Sesame seeds
- Almonds
- Dairy (if tolerated)
- Curry leaves (don’t throw them away!)
3. Omega-3 Fatty Acids – For Calm, Clarity, and Hormonal Balance
Yes, good fats are your friends! Omega-3s are mood stabilizers, skin hydrators, and hormonal helpers. If you often feel emotionally overwhelmed, foggy-brained, or dry-skinned, your fat intake might need a tune-up. Power sources:
- Flaxseeds (roasted and powdered)
- Chia seeds
- Walnuts
- A spoon of ghee on your dal-chawal
- Fish (if non-vegetarian)
4. Protein – The Missing Piece on Most Indian Plates
Let’s bust a myth: Dal alone is not enough. Protein helps in cell repair, muscle strength, hair growth, and even mental clarity. It’s especially vital for mothers, fitness enthusiasts, and women over 30. Power sources:
- Sprouted moong, chana
- Paneer, tofu
- Quinoa, millets
- Curd and Greek yogurt
- Nuts and seeds
- Eggs (if you eat them)
5. Vitamin D – The Silent Superhero
Even in sunny countries, Vitamin D deficiency is shockingly common. This vitamin supports bone strength, immune function, mood, and thyroid health—yet most women don’t get enough sun or supplementation. Power sources:
- Morning sunlight (10–20 mins on skin, no sunscreen)
- Mushrooms
- Fortified milk or cereals
- Supplement (check with your doctor—it’s that important!)
The Real Message?
- Nourishment Is Self-Love.
- Dear woman, your kitchen is not just a place of service.
- It’s a sacred space of self-care.
- You don’t have to cook elaborate meals.
- You just need awareness.
- Sprinkle a few seeds, swap refined carbs for whole grains, keep cut fruits ready, say yes to your ghee and nuts.
- Your plate is a mirror of your self-worth.
At Bodhi School of Yoga…
We believe that yoga and nutrition are soul sisters. One aligns your breath, the other fuels your energy. Both are deeply feminine, intuitive, and powerful. In all our Yoga Teacher Training and Women’s Wellness programs, we guide you to understand your body—not as a problem to fix, but as a home to return to.
