Women’s nutritional requirements are unique. Eating healthy can help you manage your weight and energy and control your cravings at all stages of life.
Women’s health and nutrition
It can be difficult for women to maintain a balanced diet when they are trying to balance work, school and family obligations. They may also feel pressured by the media to eat and look a certain way. The right food will not only boost your mood and energy but also help you maintain a healthy body weight.
Women are often prone to overlook their own nutritional needs. You might feel too busy to eat healthy, or you may be used to prioritizing the needs of others over your own. You may be trying to follow an extreme diet, which leaves you lacking in vital nutrients, feeling grumpy, hungry and low on energy.
Dietary research often ignores women’s needs. Men’s hormone levels tend to be more predictable and stable, so nutritional studies often rely on men as subjects. This can sometimes lead to results that are irrelevant or misleading for women, which can lead to serious nutritional deficiencies.
What works for one woman might not work for another. The important thing is that you build your diet to meet your nutritional needs. These nutrition tips will help you stay active and healthy throughout your life, whether you want to boost your fertility, improve your mood and energy, reduce stress, ease menopause symptoms, or enjoy a healthy pregnancy.
Talk to a Licensed Therapist
BetterHelp, an online therapy service, matches you with licensed and accredited therapists who can help with depression or anxiety. They also offer relationship advice. You can get matched to a therapist within 48 hours after completing the assessment.
Take Assessment HelpGuide relies on the support of its users. If you click through to BetterHelp after visiting this website, we earn a commission. Differences in women’s nutritional requirements from men
Boys and girls have similar dietary requirements as children. When women reach puberty, they begin to have different nutritional needs. As we age and as our bodies undergo more hormonal and physical changes, so do our dietary requirements. It is important to adapt our diets to these evolving needs.
Women tend to require fewer calories, but their need for vitamins and minerals is higher. Due to hormonal changes that occur during menstruation, pregnancy, and menopause, women are at a greater risk for anaemia and osteoporosis, which means they need more iron, calcium, and magnesium.
Why supplements aren’t enough
Women have used vitamins and supplements to try to compensate for dietary deficiencies in the past. In some countries like the United States, supplements are not regulated. Look for the symbol USP (United States Pharmacopeia) or GMP (Good Manufacturing Practices) to ensure that a supplement contains the nutrients it claims.
While verified supplements can be an effective way to ensure that you get the nutrients you need, they cannot compensate for a diet that is unbalanced and unhealthy. You can get the nutrients you require from your food by eating a balanced diet that is rich in fruits, vegetables, high-quality protein, healthy fats and low on processed, sugary and fried foods.
Calcium for strong bone health throughout life
Calcium is essential for a number of reasons, including building strong bones and teeth as you age, regulating the heart rhythm and ensuring your nervous system works properly. A calcium deficiency may cause or worsen mood disorders such as anxiety, depression and irritability.
You can develop osteoporosis or weak bones if you do not consume enough calcium. The risk of osteoporosis is higher for women than men, so you should take calcium with magnesium and vitamin D to maintain your bone health.
What is the amount of calcium, magnesium and vitamin D you require?
Calcium: The U.S. Department of Agriculture’s (USDA) recommended intake for women is 1,000 mg/day. Women over 50 should consume 1,200 mg/day. Arugula, other leafy vegetables, sardines, and tahini are good sources of calcium, as well as grains, such as tofu and cabbage. You cannot consume more than 500mg of calcium at a time.
Magnesium: Increases calcium absorption in the bones. Your body cannot use calcium without magnesium. The USDA recommends 320-400 mg of magnesium per day. Sources include summer squash, broccoli and cucumber.
Vitamin D. Vitamin D helps to regulate calcium metabolism. Get 600 IU daily. Vitamin D can be obtained from foods like salmon, shrimp, milk fortified with vitamin D, cod and eggs, and direct sunlight. You should have your vitamin D level tested on a regular basis. Checking your vitamin D level can tell you how much you need to supplement based on your location and sun exposure.
Calcium and Bone Health is a good resource to learn more about these nutrients.
Should dairy products be avoided because they contain saturated fats?
Dairy products are a good source of calcium. Dairy products, such as yoghurt, whole milk and cheese, tend to be high in saturated fat. The USDA recommends that saturated fat intake be limited to 10% of daily calories. Recent research has shown that low-fat versions of dairy products are not healthier than full-fat. Reduced-fat dairy products can also contain sugar, which may have negative health effects and increase your waistline.
Exercise and bone health
Exercise and other lifestyle factors, such as diet, can also have a significant impact on bone health. The risk of osteoporosis increases if you smoke and drink too much alcohol. Weight-bearing exercises (such as dancing, yoga or lifting weights), however, can reduce your risk.
Strength and resistance training, whether done with machines, free weights or elastic bands, can be very effective at preventing bone loss as you age. Include resistance training in your weekly exercise routine between two and five times.
Iron: Why you may be lacking in
Hemoglobin, which carries oxygen through your blood, is created by iron. Iron is also essential for maintaining healthy hair, skin and nails. Women of childbearing years need twice as much iron than men and even more during pregnancy or breastfeeding. This is due to the blood loss during menstruation. Iron deficiency is the most common anaemia in women, and this is because many of us don’t get nearly enough iron through our diets.
Anaemia can make you feel weak, tired, and out of breath after even minimal exercise. Iron deficiency may also affect your mood and cause depression-like symptoms, such as irritability or difficulty concentrating. A simple blood test will tell your doctor whether you are iron deficient, but if your mood is always irritable and you feel tired, you should check the iron content of your diet.
How many iron ounces do you require?
The U.S. Food and Nutrition Board recommends 15 mg per day for adolescent girls aged 14-18 (27 mg if you are pregnant and 10 mg if you are lactating). The FNB recommends that adult women between the ages of 19-50 consume 18 mg/day. (27 mg for pregnant women and 9 mg for lactating mothers). Women over 51 years of age should consume 8 mg per day.
Red meat, especially liver, is a good source of iron. However, it also contains a lot of saturated fat. Although leafy greens and beans also contain iron and do not have high levels of fat, the iron in plant foods is not as easily absorbed by the body as the iron found in animal sources. You can help your body absorb iron from plant foods by consuming them with foods high in vitamin C. These include citrus fruits, red peppers, kiwi and strawberries, as well as potatoes, broccoli, and Brussels sprouts.
Iron is also found in poultry, seafood, dried fruits such as apricots and raisins, and iron-fortified bread and pasta.
Sources of iron
FoodMilligrams (mg) per serving
Breakfast cereals fortified 100% with iron, 1 serving 18
Chocolate, dark, 45%-69% cacao solids, 3 ounces 7
Oysters cooked in moist heat with eastern oysters, 3 ounces 8
Sardines with bones, 3 ounces 2
Tuna light canned in water, 3.5 ounces 1
Beef liver, pan-fried, 3 ounces 5
Braised beef bottom round, 3 ounces 2
Roasted chicken, skin and meat, 3 ounces 1
Roasted turkey, with skin and breast meat, 3 ounces 1
White beans canned, 1 cup 8
Lentils, boiled and drained. 1/2 cup 3
Can of kidney beans, 1/2 cup 2
Chickpeas boiled, then drained. 1/2 cup 2
Spinach, boiled and drained. 1/2 cup 3
Tomatoes, canned, stewed, 1/2 cup 2
Broccoli, cooked and drained. 1/2 cup 1
Green peas boiled, half cup 1
Raisins, seedless, 1/4 cup 1
Tofu firm, 1/2 cup 3
Potato, medium, baked, including skin 2
Oil roasted cashew nuts 1 ounce (18 nuts). 2
Whole wheat bread, one slice 1
Egg, large, hard-boiled 1
The importance of folate (vitamin b9) for women who are pregnant
Many women do not consume enough folate or vitamin B9, also known as folic acids, when they are added to fortified food or taken in supplement form. When taken during pregnancy and before conception, foliate can reduce the risk of neurological congenital disabilities. Folate also reduces a woman’s chances of heart disease and cancer. In later life, folate can help your body manufacture estrogen during menopause.
You may also feel irritable, fatigued and unable to concentrate. This can make you more prone to headaches and depression.
Tips for a healthy diet to increase fertility
Consider the following if you plan to become pregnant and want to ensure that your diet contains enough folate:
- Avoid alcohol, caffeine and nicotine, as these substances are known to reduce fertility.
- Eat organic food and meat or eggs that are grass-fed to reduce pollutants and pesticides that may interfere with fertility.
- Prenatal supplements are important for fertility. Folic acid, zinc and selenium, as well as omega-3 fatty acids (vitamin E) and vitamin C, are the most important.
- Don’t overlook your partner’s nutrition. Around 40 per cent of male fertility issues are due to a poor diet. Encourage your partner to take supplements like zinc, vitamin D, calcium and vitamin C.
How many folates do you require?
The U.S. Food and Drug Administration recommends that women and teenage girls who may become pregnant take 400 micrograms (mcg) of folic or folate daily. Women who are breastfeeding should take 500 mcg, and women who are pregnant should take 600 mcg.
Folate, or vitamin B9, is found in leafy green vegetables and fruits, including fruit juices, nuts, beans, and peas. Many grain-based foods, such as bread, pasta, cereals and fruit juices, are enriched with folic acid. Some research indicates that it is safer to consume vitamin B9 as folate in its natural form than the synthetic form of folic acid. Folic acid is not always converted into the active form B9. Too much folic acid can cause problems.
