As women, we must prioritize eating healthy to support our wellbeing and overall vitality. A balanced diet filled with essential nutrients can help reduce one's risk for chronic diseases and promote optimal physical health. This article will explore the key nutrition women need in detail.
Calcium: The Building Block of Strong Bones
Women, especially those aged 19-50, should consume 1000 milligrams of calcium daily to build and maintain robust bones: a critical step in avoiding osteoporosis. For women over 50, this amount increases to 1200 milligrams daily for optimal bone health!
Iron: Preventing Anemia and Supporting Health
Women of reproductive age need iron to prevent anemia, a deficiency in healthy red blood cells. Adopt dietary changes with foods such as beef, poultry, seafood, beans, and fortified cereals rich in iron for better health outcomes. It is crucial to note that too much intake can be detrimental, so ensure you consult your midwife or doctor before taking any supplements containing iron.
Folate: Supporting Fetal Growth and Healthy Red Blood Cell Formation
Vitamin B9, also known as folate, is essential in producing healthy red blood cells in all individuals; however, consuming sufficient amounts during pregnancy is especially important. Pregnant women must meet their daily folate requirements for optimal fetal growth and development. Leafy greens like spinach and kale are excellent sources of this vitamin as other foods such as beans or fortified cereals. For those who may not be able to get enough from diet alone, a folate supplement can help provide additional support for expecting mothers.
Vitamin D: The Sunshine Vitamin
Vitamin D is essential for strong bones and a robust immune system. Women can easily obtain vitamin D through exposure to the sun's rays and fatty fish such as salmon or tuna, egg yolks, and fortified foods like cereal, orange juice, or milk. However, some women may require taking a dietary supplement to guarantee they are receiving an adequate amount of vitamin D.
Omega-3 Fatty Acids: Supporting Heart Health and Reducing Inflammation
Omega-3 fatty acids are paramount for cardiovascular health and can reduce inflammation. If you want to increase your omega-3s, nutrient-dense foods like salmon and tuna, walnuts and flaxseeds, and plant-based oils such as soybean or canola oil make superb sources of these essential oily fats. However, if dietary intake is inadequate, women should consider a supplement to ensure they receive optimal omega 3s.
Fiber: Supporting Digestive Health and Reducing Disease Risk
Not only is fiber essential for sustaining digestive health, but research shows it may also lower the chances of developing heart disease and certain types of cancer. Women should aim to eat at least 25 grams a day--this can come from fruits, veggies, whole grains, and legumes. Incorporate these foods into your diet regularly to reap the many benefits of fiber!
Women should collaborate with their healthcare provider or naturopathic doctor to develop a nutrition plan specifically tailored for them to maintain optimum health. Get started today by contacting us.
