A woman's nutritional needs can change throughout different stages of life. Menstruation, pregnancy, breastfeeding, menopause and ageing can all influence the body's requirements for nutrients such as iron, folate, calcium and other vitamins and minerals.

A balanced diet therefore plays an important role in supporting overall health. Instead of relying on a single so-called "superfood," women can focus on eating a varied combination of vegetables, fruits, whole grains, pulses, nuts, seeds and adequate sources of protein.

Some traditional Indian foods can be particularly useful because they provide nutrients needed for normal energy metabolism, blood formation, bone health and skin function.

Here are four nutrient-rich foods that can be included as part of a balanced diet.

1. Garden Cress Seeds (Halim)

Garden cress seeds, commonly known as halim or aliv seeds in India, can add useful nutrients to the diet. They contain minerals including iron and also provide other plant-based nutrients.

Iron is particularly important because the body needs it to make haemoglobin, the protein in red blood cells responsible for carrying oxygen.

Women who menstruate may have higher iron requirements than some other groups because iron is lost through menstrual blood. Inadequate iron intake or excessive blood loss can contribute to iron deficiency and, in some cases, iron-deficiency anaemia.

Halim seeds can therefore be one dietary source of iron, but they should not be considered a treatment for anaemia.

They can be incorporated into foods in different ways depending on personal preference and traditional recipes. Portion size also matters because seeds are nutrient- and calorie-dense.

If you frequently experience unusual tiredness, weakness, shortness of breath, dizziness or other possible symptoms of anaemia, a blood test and medical advice are more appropriate than simply increasing one particular food.

2. Amla (Indian Gooseberry)

Amla is well known for its vitamin C content and can be an easy addition to a varied diet.

Vitamin C performs several important functions in the body. It contributes to normal immune function and is required for collagen formation. Collagen is an important structural protein found in the skin and other tissues.

This is one reason vitamin C is associated with maintaining normal skin health. However, eating amla cannot guarantee a brighter or "glowing" complexion, as skin appearance is influenced by many factors, including genetics, hydration, sun exposure, sleep, overall nutrition and skincare habits.

Vitamin C has another useful nutritional role: it can improve the absorption of non-heme iron, the type of iron found in many plant foods.

For this reason, combining vitamin C-rich foods with plant sources of iron can be a useful dietary strategy.

Amla can be consumed fresh or incorporated into foods according to preference. Products containing large quantities of added sugar or salt should be consumed in moderation.

3. Flax Seeds

Flax seeds can be a useful addition to a balanced diet because they provide fibre, healthy fats and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

Dietary fibre is important for normal digestive function and can contribute to a healthy dietary pattern.

Flax seeds also contain naturally occurring plant compounds known as lignans. These compounds have attracted scientific interest, but flax seeds should not be promoted as a treatment for hormonal problems or other medical conditions.

Ground flaxseed is commonly added to foods such as curd, oats, smoothies or other meals. Grinding can also make its nutrients easier to access than consuming whole seeds, which may sometimes pass through the digestive system relatively intact.

As with other high-fibre foods, suddenly consuming large quantities can cause digestive discomfort in some people. Increasing intake gradually and maintaining adequate fluid intake can help.

4. Sesame Seeds

Sesame seeds, or til, are another traditional food that can contribute useful nutrients to the diet.

They provide minerals including calcium, magnesium and zinc, along with protein and unsaturated fats.

Calcium is essential for maintaining normal bones and teeth, while magnesium is involved in numerous functions throughout the body. Zinc also contributes to normal immune function and other biological processes.

Women should pay particular attention to long-term bone health because nutritional requirements and bone health considerations can change with age, especially around and after menopause.

Sesame seeds can be incorporated into vegetables, salads, chutneys and rotis or used in other traditional recipes.

However, sesame alone should not be relied upon to correct a diagnosed calcium deficiency or manage osteoporosis. Anyone with a known deficiency or concerns about bone health should discuss appropriate dietary changes, testing or supplementation with a healthcare professional.

Can These Foods Make Your Skin Glow?

Foods containing vitamin C, healthy fats, protein, minerals and other nutrients can contribute to the normal functioning of the skin. But no individual food can guarantee glowing skin.

Skin health reflects a much broader combination of factors. A balanced diet, adequate hydration, sufficient sleep, protection from excessive sun exposure and appropriate skincare can all play a role.

Similarly, persistent fatigue or weakness should not automatically be blamed on poor diet. Iron deficiency, vitamin B12 deficiency, thyroid problems, sleep disorders and several other conditions can cause similar symptoms.

Build a Balanced Diet Instead of Depending on One Food

Halim seeds, amla, flax seeds and sesame seeds can all contribute useful nutrients when incorporated appropriately into a varied diet.

The goal should not be to consume large amounts of one ingredient in the hope of achieving instant energy or better-looking skin. Instead, focus on overall dietary quality and ensure that meals contain adequate protein, vegetables, fruits, whole grains or other fibre-rich carbohydrates, and sources of healthy fats.

Nutritional needs can also differ significantly during pregnancy, breastfeeding, menopause or when a deficiency has already been diagnosed. In these situations, personalised guidance from a doctor or registered dietitian may be more appropriate than relying solely on general dietary advice.