3 Key Nutrients For Women
The basics of a healthy diet are similar for everyone, but three nutrients are especially important for women. They are essential for pregnancy, as well as promoting energy levels, bone, brain and heart health.
1. Iron: Women are more likely to have iron deficiencies than men. Iron keeps red blood cells healthy and plentiful, preventing anemia and pregnancy concerns.
How much? Women aged 19 to 50 need about 18 mg of iron per day.
What to eat? Iron-rich foods include meat, fish, poultry, beans and iron-fortified cereals.
Pro tip: For better absorption, eat iron-rich foods with those high in vitamin C, such as bell peppers, tomatoes, citrus fruits and broccoli.
2. Calcium: Women typically need more calcium than men to prevent osteoporosis–a condition that increases the risk of fractures with age. In addition to building strong bones and teeth, calcium has many other crucial functions in the body. This nutrient supports the heart and muscles and regulates blood pressure.
How much? Most women need at least 1000 mg of calcium daily and 1200 mg after age 51.
What to eat? Calcium-rich foods include dairy products, leafy greens, salmon, nuts, seeds, as well as fortified foods and drinks like tofu and juice.
Pro tip: Vitamin D is another important nutrient that works with calcium to improve bone health. Eating foods high in vitamin D, including fatty fish, whole eggs, shitake mushrooms, and fortified foods such as milk and juices, can help you meet your nutrient needs.
3. Folic Acid/Folate: This B vitamin supports heart, brain and blood health, and is important before and during pregnancy for the baby’s spine and brain development.
How much? Women over age 14 need 400 mcg daily and these needs increase with pregnancy and breastfeeding.
What to eat? Folic acid is found in supplements and fortified foods, while folate is naturally present in leafy greens, legumes, whole grains, asparagus, oranges and bananas.
Pro tip: Prolonged cooking can reduce the amount of folate in foods, try microwaving, grilling, roasting, and stir-frying or eating foods raw instead.
Should I use supplements? Nutrients from foods are proven to pack a better nutritional punch than supplements. If you have gaps in your diet or health concerns, discuss starting a supplement with your healthcare provider or dietitian.
If you have specific questions about your body’s dietary needs, a registered dietitian can help. Make an appointment for nutrition counseling at Chesapeake Regional Healthcare today.
