A woman has to go through several changes in her body throughout her life and thus she needs extra nutrients for her overall well-being. Read on to learn about the nutrients that you should never miss out on in your diet.
International Women’s Day commemorates the essence of womanhood. However, this day is a friendly reminder for all women to take charge of their lives. A woman undergoes several changes in her body throughout her life. Every human body requires nutrients for their overall well-being but in the case of women the requirement of nutrients increases manifold and women often overlook their health while taking care of the needs of their family. In the light of the same, we spoke to Natalie P Carroll, MS, RDN, CDN CLC, Registered Dietitian and Lactation Counselor specialising in Women’s health nutrition, Top Nutrition Coaching. Scroll down to learn about the nutrients that you should include in your diet.
Natalie said, “Depending on the stage of life, nutrient needs will change for a woman.”
Essential Nutrients In Early 20s And 30s
In the early 20s and 30s, a woman’s body needs iron and folate because of menstruation and the possibility of bearing a child. Thus, you should include food items which are rich in iron. Green leafy vegetables and fortified whole grains are rich in folate and thus should be part of your diet. You can consume animal protein, beans and legumes to ensure iron in your body.
You should pair your iron sources with some Vitamin C as well as it ensures better absorption. Bell peppers and citrus fruits like lemon and oranges are a great source of vitamin C.
Calcium is another important nutrient that a female should prioritise early in life. Choosing calcium-rich foods like dairy products, dark leafy greens and canned salmon are essential for bone health – and can be beneficial in the long run.
It is important to ensure that you get adequate healthy fats during this time in your lives – as it can help to optimise hormone production and regular menstrual cycles. Choosing sources like avocados, olive oil, nuts and seeds – are both satiating and heart-healthy.
Essential Nutrients In 40s
As a woman enters her 40’s she begins to experience perimenopause symptoms a good 10-15 years before she goes through menopause. This results in hormonal imbalance and results in symptoms that may be addressed through diet and lifestyle changes.
Thus, at this phase of life, a woman should prioritise nutrients like vitamin D, B, magnesium and omega-3 fatty acids. These nutrients can help with energy levels, inflammation, heart health, and sleep quality. You can consume eggs, and salmon to get an adequate supply of vitamin D. Salmon is also a great source of Omega 3 fatty acids – which are essential to obtain from our diets or supplementation. Adding walnuts, flax, hemp, and chia seeds can also assist with this.
Essential Nutrients In The Late 40s And 50s
Women entering their 40s and 50s will also want to aim for a diet that contains adequate protein, antioxidant-rich produce, and fibre. These nutrients are great for satiety, weight management, gut health and blood sugar balance. Look to add fibre-rich items like raspberries, avocados and sweet potatoes to your diet.
As women age protein needs may increase to help maintain lean muscle mass. A great way to achieve this is to try and aim for 20-30g of protein at each meal and to incorporate both animal and plant-based sources in your daily diet. Many plant-based sources of protein, like lentils and beans will also help with increasing fibre intake – which aids in gut and hormonal health.
