Celebrating International Women's Day: The Essential Nutrients Every Woman Needs

Celebrating International Women's Day: The Essential Nutrients Every Woman Needs

As we gear up to celebrate International Women's Day, it's worth pausing to reflect on an essential aspect of empowerment.

 

But wait! How well do we prioritise and understand the essential nutrients for women?

 

Nutrition is the bedrock upon which women can build their strength and manage health challenges like periods, pregnancy, stress, Anaemia and more

 

A well-rounded diet rich in these elements supports immune function, energy levels, and mental health. 

 

Symptoms of Lacking Nutrients in Body

  • Fatigue and low energy levels
  • Hair loss and brittle nails
  • Frequent infections and poor wound healing
  • Mood swings and irritability
  • Bone pain and muscle weakness

 

6 Essential Nutritions

 

The UNICEF report indicates over one billion women and adolescent girls are affected by undernutrition, leading to underweight, short stature, micronutrient deficiencies, and anaemia. Below are the six essential nutrients for women that can be incorporated into a daily nutrition plan.

1. Iron: The Oxygen Carrier

Importance:

Iron is a pivotal nutrient in women's health nutrition, especially due to menstrual losses and the increased demands during pregnancy. Iron is vital for energy levels, cognitive function, and the immune system. It's particularly essential for women due to blood loss during menstrual periods, which can lead to anaemia, a condition that can lead to fatigue, weakness, and compromised immune function.

Daily Nutrition Requirements:

The recommended dietary allowance (RDA) for iron varies by age and life stage. Women aged 19-50 need about 18 mg per day, while those over 50 require 8 mg. During pregnancy, this need increases to 27 mg per day.

Foods It Contains:

Incorporating iron-rich foods into your womens nutrition plan is essential. Good sources include lean meats (especially red meat), poultry, seafood, lentils, spinach, and iron-fortified cereals. Pairing these foods with vitamin C-rich sources can enhance iron absorption.

2. Calcium: For Bone Health

Importance:

Calcium is renowned for its role in building and maintaining strong bones, making it a cornerstone of women's health nutrition. It also supports muscle function, nerve signalling, and heart health. Women are at a higher risk of osteoporosis than men, making calcium intake particularly important.

Daily Nutrition Requirements:

Women aged 19-50 and those over 50 should aim for 1,000 mg and 1,200 mg of calcium per day, respectively.

Foods It Contains:

Dairy products like milk, cheese, and yoghourt are excellent calcium sources. For those who are lactose intolerant or vegan, alternatives include fortified plant-based milks, leafy green vegetables, almonds, and tofu.

3. Vitamin D: The Sunshine Vitamin

Importance:

Vitamin D plays a significant role in modulating the immune system and has been linked to a lower risk of multiple sclerosis, heart disease, and even depression. Given that women are more susceptible to mood disorders, ensuring adequate vitamin D intake is essential for mental and physical health. It also plays a role in immune function, cell growth, and inflammation reduction..

Daily Nutrition Requirements:

The RDA for vitamin D is 600 IU for women up to age 70 and 800 IU for those older. However, some studies suggest higher intakes may be beneficial, especially in individuals with low blood levels or limited sun exposure.

Foods It Contains:

Few foods naturally contain vitamin D, but fatty fish like salmon, mackerel, and sardines are good sources. Egg yolks, cheese, and fortified foods such as milk, cereals, and orange juice also contribute to the daily intake.

4. Omega-3 Fatty Acids: Essential for Heart and Brain

Importance:

Omega-3 fatty acids are crucial fats that your body cannot produce on its own, making their inclusion in the diet vital. They have been shown to reduce the risk of heart disease, support brain health, and decrease inflammation. For women, omega-3s are particularly important during pregnancy and breastfeeding for the baby's brain development.

Daily Nutrition Requirements:

While there's no established RDA for omega-3s, a general recommendation for adults is 250-500 mg of EPA and DHA per day.

Foods It Contains:

Incorporating omega-3s into the diet can be achieved by consuming fatty fish like salmon, mackerel, and sardines. For vegetarians, flaxseeds, chia seeds, and walnuts are good plant-based sources.

5. Folate: The Cell Builder

Importance:

Folate, or vitamin B9, is one of the essential nutrients for women, especially those of childbearing age. It plays a significant role in DNA synthesis, repair, and methylation, making it essential for healthy cell division and growth. For pregnant women, adequate folate intake is crucial to prevent neural tube defects in the foetus. Moreover, it supports heart health by helping to lower homocysteine levels in the blood.

Daily Nutrition Requirements:

The recommended dietary allowance for adult women is 400 micrograms (mcg) of dietary folate equivalents (DFEs) per day. However, this requirement jumps to 600 mcg per day for pregnant women and 500 mcg for those who are breastfeeding.

Foods It Contains:

Leafy green vegetables like spinach, kale, and Brussels sprouts are excellent sources of folate. Other folate-rich foods include legumes (beans, peas, and lentils), avocado, and fortified grains. Including a variety of these foods in your women's nutrition plan can help meet the daily requirements.

6. Vitamin B12: The Energy Booster

Importance:

Vitamin B12 is one of the essential nutrients for women, vital for the production of red blood cells, nerve function, and DNA synthesis. It's particularly important for women, as deficiencies can lead to anaemia, fatigue, memory loss, and, in severe cases, neurological and psychiatric disorders. For those following a vegetarian or vegan diet, paying attention to vitamin B12 intake is crucial since plant-based diets typically lack this essential nutrient.

Daily Nutrition Requirements:

The RDA for vitamin B12 for adult women is 2.4 micrograms per day. Pregnant women should aim for 2.6 micrograms, and breastfeeding women need about 2.8 micrograms daily.

Foods It Contains:

Animal products are the primary sources of vitamin B12. This includes meat, fish, poultry, eggs, and dairy products. For vegetarians and vegans, fortified foods, such as cereals, plant-based milks, and nutritional yeast, are important to include in their women's nutrition plan to meet their B12 needs. Supplements may also be considered for those unable to meet their requirements through diet alone.

Balanced Diet for 30 year old Women

Meal Time

Food Item

Portion Size

Nutrients Provided

Breakfast

Vegetable omelette (with onions, tomatoes, capsicum)

2 eggs

Protein, Vitamin A, Vitamin C, Iron

 

Whole wheat toast

2 slices

Fibre, B Vitamins

 

Mixed fruit bowl (apple, banana, papaya)

1 cup

Fibre, Vitamins, Antioxidants

Mid-Morning Snack

Sprouted moong salad with cucumber and carrot

1 cup

Protein, Fiber, Vitamins A and C, Iron

Lunch

Chapati (whole wheat flatbread)

2 pieces

Fibre, Carbohydrates, B Vitamins

 

Paneer (cottage cheese) curry

100 grams

Protein, Calcium, Fats

 

Mixed vegetable sabzi (cauliflower, peas, carrot)

1 cup

Fibre, Vitamins A and C, Antioxidants

 

Dal (lentils)

1 cup

Protein, Fiber, Iron, Magnesium

Afternoon Snack

Yoghourt with honey and chia seeds

1 cup yoghourt

Protein, Calcium, Omega-3 fatty acids, Probiotics

Dinner

Egg curry

2 eggs

Protein, Iron, B Vitamins

 

Brown rice

1 cup

Fibre, Magnesium, Selenium

 

Sauteed spinach

1 cup

Iron, Magnesium, Vitamins A, C, and K

Evening Snack

Roasted chickpeas

½ cup

Protein, Fiber, Iron

 

Conclusion

Adding these essential nutrients into your daily nutrition is not just about preventing deficiencies; it's about optimising your health and empowering your well-being. Eggoz Nutrition Eggs, known for their superior quality and enhanced nutritional profile, offer a great way to meet daily protein requirements while also providing essential vitamins and minerals vital for health. As we celebrate International Women's Day 2024, let's embrace the power of essential nutrients for women. Remember, a balanced womens nutrition plan, tailored to your individual health needs and life stages, can make a significant difference in how you feel and function each day.

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