Nutritional Needs for Women

Women have special nutritional needs and during each stage of a women’s life these nutritional needs change. As women, many of us are frequently neglecting our own dietary needs. Trying to balance the demands and needs of family and work can make it difficult for any woman to maintain a healthy diet. You may feel that you’re too busy to eat well or used to putting the needs of your family before your own. The right food can  not only helps you to maintain a healthy weight, but it can also support you through the different stages of life. So by eating well  balanced diet at every stage of life, you can  boost your energy, manage your weight, control cravings and feel best. Women should enjoy a variety of healthy foods from all of the foods groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy and lean protein.

Eating a wide range of foods that include a variety of nutrients is the easiest way to have a healthy diet.

Steps to reaping the benefits of healthy eating:

understanding which nutrients your body needs and how to get them every day.

➢   Antioxidants–This group includes beta carotene, vitamin C and vitamin E. They  play an important role in protecting your body free radicals ( free radicals are compounds that can cause harm if their levels become too high in the body and they are linked to multiple illnesses ).Antioxidants may  slow aging and also  lowers the risk of some health problems.

Antioxidants  include:

1. Beta-carotene In the  body, beta carotene converts into vitamin A  , a nutrient that helps eyesight and good vision, soft tissue and healthy skin. You can get beta carotene from carrots, spinach, papaya, peaches, apricots, cantaloupe ,pumpkins, red peppers, tomatoes, guava, kale.
2. Vitamin C. This vitamin  aids in healing wounds and helps your body to make red blood cells. It also boosts levels norepinephrine(brain chemical) which makes you feel more alert .You’ll find it in oranges, peppers, strawberries, tomatoes, broccoli, grapefruit and  kiwi.
3. Vitamin E. Your body needs this vitamin to keep cells healthy and it may slow signs of aging . Foods rich in vitamin E include sunflower seeds, corn oil, cod-liver oil, safflower oil,  wheat germ, hazelnuts and peanut butter.

➢    B-Vitamins – B vitamins play a vital role in maintaining good health and well-being. But three of them – vitamins B6, B12, and folic acid are very important.

1. Vitamin B6 is important for proper cell function .This vitamin benefits the central nervous system and metabolism and also helps with  creating blood cells, and keeping cells healthy. You can get it from chickpeas, avocados, bananas, oatmeal, potatoes, beans, cereal, fish, poultry and meats.
2. Vitamin B12  helps with red blood cell formation and anaemia prevention

This vitamin may support bone health and prevent osteoporosis. Try cheese, milk &   Yogurt, Eggs Fish & Meat.           

• Folate (folic acid). It is  especially important for pregnant women because it helps prevent birth defects like spina bifida. It helps build a healthy brain and spinal cord. It also makes DNA and RNA, the building blocks of cells, and prevents the changes in DNA that can lead to cancer. Foods rich in folate include spinach and leafy greens, legumes, chickpeas, black beans, kidney beans, melons, strawberries, asparagus, citrus fruits,  fortified grains, eggs, and liver.

➢    Iron :

Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men do, even more during pregnancy and breastfeeding. Iron helps to create the haemoglobin that carries oxygen in the  blood. It’s also important to maintaining healthy skin, hair, and nails. However, many of us aren’t getting nearly enough iron in our diets, making iron deficiency anaemia the most common deficiency in women. Foods that provide iron include red meat, seafood , chicken, pork, fish, raisins, apricots kale, spinach, beans, lentils .

➢    Calcium  :

Women need calcium to build healthy bones and teeth, regulate the heart’s rhythm, and proper functioning of nervous system .Calcium deficiency can lead to, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health. Good sources of calcium include dairy products, leafy green vegetables, cabbage, grains, tofu, soy beans, sesame seeds and  certain fish.

➢    Vitamin D – Adequate amounts of vitamin D also are important and the need for vitamin D increases as women get older. Vitamin D is crucial to the proper metabolism of calcium and  it helps to move calcium and phosphorus, important minerals for keeping bones strong  into your bloodstream. When your body doesn’t have enough vitamin D, it will take calcium and phosphorus from your bones. Over time, this makes them thin and leads to conditions like osteoporosis, which puts you at risk for fractures. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as eggs, salmon.

• Magnesium: Magnesium increases calcium absorption form the blood into the bone. In fact, your body can’t utilise calcium without it. Good sources include leafy green vegetables, broccoli, celery, cucumber, green beans and a variety of seeds.

• Fibre– Fibre helps lower your risk for diseases that affect many women, such as diabetes, heart diseases, colon cancer and irritable bowel syndrome. Fibre also helps you feel full, so it can help you reach and maintain a healthy weight. Not getting enough fibre can lead to constipation and can raise your risk for other health problems. Part of healthy eating is choosing fibre-rich foods, including beans, berries, and dark green leafy vegetables, every day.

Reproductive health. Women have different nutritional needs during different stages of life, such as during pregnancy and breastfeeding or after menopause.

Women’s nutritional needs change as our bodies change during different stages of our lives.

• During the teen years. Girls during their teen ages (9 to 18 ) require more calcium and vitamin D to build strong bones and also to  prevent osteoporosis later in life. Girls ages 14 to 18 also need more iron than  boys.
• Young adults. Young women usually need more calories, to support their growing and developing bodies. After about age 25, a woman’s resting metabolism (the number of calories her body needs to sustain itself at rest) goes down. To maintain a healthy weight after age 25, women need to gradually reduce their calories and increase their physical activity.
• Before and during pregnancy. Women need more of certain nutrients than usual to support her health and her baby’s development. These nutrients include iron,  folic acid, protein and calcium. During this time many doctors recommend prenatal vitamins or a folic acid supplement.
• During breastfeeding. Continue eating healthy foods. You may also need to drink more water. Try drinking a glass of water every time you nurse and with each meal. . 
• After menopause. Lower levels of oestrogen, after menopause raise your risk for chronic diseases such as diabetes, heart disease, stroke and osteoporosis, a condition that causes your bones to become weak and break easily. What you eat also affects these chronic diseases. Talk to your dietitian about healthy eating plans and whether you need more calcium and vitamin D to protect your bones. Because of less muscle and less physical activity, most women also need fewer calories as they age.

Healthy eating not only helps you live longer by preventing chronic diseases such as heart disease, diabetes, and cancer, but it also boosts energy and mood, increasing overall quality of life. Women can also improve their health by getting regular daily exercise, getting adequate sleep, and determining the best stress relief strategies for them. 

Written by : by Dt. Ranu Singh