Five Major Nutrients for Women’s Health

A balanced eating pattern is a cornerstone of health. Women, like men, should enjoy a variety of healthful foods from all of the food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean protein. But women also have special nutrient needs, and, during each stage of a woman's life, these needs change, such as during pregnancy and breastfeeding or after menopause.

Specific nutrients help women to stay on top of their health.

CALCIUM

Calcium builds strong bones but is also important for healthy muscles, nerves, and heart. Women should be careful to get enough calcium throughout life, but you want to build bone density in your 20s because the body will lose some of that bone in later years. The more you start with, the better off you are. You need 1,000 milligrams of calcium per day while you are in your 20s. Consider taking a calcium supplement if you don't receive enough calcium from your diet through dairy products and cereals, beans, leafy greens, almonds, and salmon.

VITAMIN D

Vitamin D, like calcium, is essential for bone health and may reduce the risk of some cancers and heart disease. It also promotes calcium absorption in the stomach and intestines. Good sources of vitamin D include salmon, tuna, and fortified milk, juices, and cereals. With the help of sunshine, most of the vitamin D we get is made in the skin. If you are almost always indoors and get little or no sunshine on your skin, however, you may need to consult your doctor or dietitian about your vitamin D needs.

IRON

Iron helps increase the number of red blood cells in the body and keep the blood healthy. Women with heavy menstrual bleeding or pregnant women need more iron in their diets or may need an iron supplement. Too little iron may lead to anemia. Iron comes from animal sources and plant sources. Iron from animal sources is better absorbed than iron from plant sources. However, the absorption of iron from plant sources can be improved when these foods are eaten in combination with foods rich in vitamin C (such as orange juice, strawberries or green, yellow, or red peppers). Animal sources include meat, fish, and eggs. Plant sources include nuts, seeds, and dark leafy green vegetables.

VITAMIN B12

Vitamin B12 is essential for preventing iron deficiency. Low vitamin B12 is correlated with low red blood cell counts and irregularly shaped blood cells. Similar to iron deficiency, having low vitamin B12 can impact your energy levels and athletic performance. Vitamin B12 also plays a big role in nerve function because it helps to produce a coating around your nerves called the myelin sheath, which is essential for healthy nerves. Vitamin B12 is only found in animal products, so if you are vegan or vegetarian it can be extremely hard to get enough through diet. Sources of B12 include grass-fed beef, whole milk yogurt, fatty fish, and egg yolks.

OMEGA 3 FATTY ACIDs

Studies indicate that omega=3s reduce the risk and symptoms of various disorders, including heart attacks, stroke, some cancers, and rheumatoid arthritis. Fish oil, found in cold-water, oily fish, such as salmon and sardines, is a rich source of the essential omega-3 fatty acids.

Why supplements alone are not enough?

In the past, women have often tried to make up deficits in their diet through the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they cannot compensate for an unbalanced or unhealthy diet. To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.