Mothers. They raise their kids, juggle their school work and extra-curricular, and take care of their health. Amidst all this multi-tasking, they forget just one thing…taking care of themselves.

Studies show, that while women tend to need fewer calories than men, they do require a higher intake of nutrients. Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of anemia, weakened bones, and osteoporosis.

As a mother, there is a tendency to neglect one’s own nutrition needs – maybe to put the family first or due to the lack of time. While there is no one-fit diet solution, here are some foods that can help. The right nutrition can boost energy, strengthen bones, and stabilize mood swings (even during later stages like menopause).

1. Calcium: For adult women, the recommended amount is 1,000 mg/day. These can be from sources like dairy products, fish, tofu, and leafy vegetables.

2. Magnesium: The recommended amount is 320-400 mg/day. Good sources are broccoli, leafy vegetables, a variety of seeds and celery.

3. Vitamin D: This is required for a smooth metabolism and healthy bones. Make sure to get some fresh air and soak in the sunlight, and also eat foods like salmon, shrimp, cod and eggs.

4. Iron: To keep that fabulous hair, nails and skin, iron helps create the hemoglobin that carries oxygen in your blood. A majority of women are anemic as they don’t have enough iron intake. The recommended intake for older woman is 18 mg/day – you can find this in poultry, seafood and dried fruits.

Avoid Trans-fats: Trans-fats, deep-fried foods and excess sugar are all inflammatory, and can trigger major hormonal imbalances.

Apart from the nutrition, some lifestyle changes should be made too!

Get some ‘me-time’! Between juggling work and family time, it’s important to take atleast half an hour off everyday – either go on a long drive, or read a book, or meditate – whatever helps to rejuvenate!

Exercise: Not just as a mother but as a woman who is more prone to cardio-vascular conditions and bone weakening -it’s important to consistently get some form of exercise!

Happy Mother’s Day to all the selfless superwomen out there!