As a woman grows older, her body undergoes many changes. Menstruation, pregnancy, childbirth and menopause are important stages in the life of woman. During these stages, there are essential nutrients every woman needs for physical, mental and reproductive health.
Generally, factors such as age, activity level, lifestyle and health status greatly affect the nutritional needs of a woman. Here are some essential nutrients for every woman, their required amounts and common foods that contain them.
Iron
Iron is an important nutrient for all groups of women. Women within the age 19-50 may need more iron due to monthly periods (menstruation) that causes significant blood loss.
Iron helps the body to produce more red blood cells. It also boosts the immune system and reduces fatigue.
Common sources of iron are dried fruit, red meat, sardines, liver, seafood, oyster, beef, eggs, etc.
Folate
Folate helps to produce genetic material and enables cells to divide. Generally, women of childbearing age should take 400 micrograms of folate daily until the 12th week of pregnancy. This helps to reduce the risk of birth defects in the brain (anencephaly) and spine (spina bifida).
Beans, fruits and leafy vegetables are rich in folate and should be taken regularly.
Calcium
1 in every 10 adult women have inadequate calcium intake. Calcium helps nerves and muscles function normally. It is especially important for women who suffer bone loss as oestrogen levels become lower.
Pregnant and breastfeeding women need about 1000mg of calcium daily (about 1300mg if they are teens). It might be useful to reduce the risk of hypertension during pregnancy.
Foods that are rich in calcium include milk, cheese, yogurt, soy drinks and leafy vegetables. Calcium can also be obtained from dietary supplements.
Vitamin D
Vitamin D is beneficial for bone health and immune function. It also improves fertility by ensuring regular menstrual cycles and normal ovulation.
During pregnancy, vitamin D reduces the risk of gestational diabetes and premature birth. It also helps to develop infant skeleton.
Foods such as red meat, egg yolk, liver and mushrooms are great sources of vitamin D.
Omega-3
Omega-3 is a healthy fat and an essential nutrient every woman needs in her diet. It is especially useful for women aged 19-50. As an essential nutrient, it helps infertility by increasing blood flow to the womb. It also lowers the risk of premature birth.
Other benefits include prevention of breast cancer and post-partum depression.
Important food sources of omega-3 include avocado oil, soybean oil, tuna, salmon, mackerel,etc.
Magnesium
Magnesium is a nutrient which maintains bone health. Women have a higher risk of cardiovascular diseases as they grow older. For this reason, women need magnesium to prevent high blood pressure and blood sugar.
Magnesium deficiency in pregnant women causes preterm labour. Foods such as soybean, legumes, nuts, bananas, peanuts, leafy greens are all rich in magnesium.
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Categories of Women and Their Needs
- Menstruating Women
During menstruation, women lose a lot of blood. Additionally, about 10% of menstruating women have heavy bleeding. Therefore, they need essential nutrients to replenish blood lost and keep the balance of hormones.
Examples of these nutrients include iron, folate, magnesium and omega -3 fats.
- Pregnant women
Pregnant women require more essential nutrients due to the extra needs of the unborn baby. They require more iron to maintain blood volume and supply oxygen to the unborn baby.
Other essential nutrients include folate, iron, calcium and choline.
- Menopausal Women
Hormone levels change in menopausal women, increasing the risk of heart disease, hypertension and osteoporosis. Essential nutrients such as calcium and magnesium are needed to maintain bones and support heart health. Vitamin B12 and omega 3 are also important for brain function.
- Post-menopausal women
Post-menopausal women need a lot of vitamin D and calcium. Older women also absorb Vitamin B12 poorly and may need supplements.
Adequate protein is required to maintain muscle mass. Vitamin C is also useful as an antioxidant to support brain function.
Making every woman a priority
Women have greater need for specific nutrients at different stages of life. Ignoring these needs may have negative effects on overall health. Women may fall into categories such as menstruating, pregnant, menopausal or post-menopausal. During specific periods, women also need certain nutrients in greater amounts. Therefore, we must throw away the one-size-fits-all approach to the health of women and start making every woman a priority.
