Key Nutrients to Support Women’s Health — NYC Nutritionist Recommendations

March 8 is International Woman’s Day — a global day to commemorate women’s social, economic, cultural, and political achievements. As a team of women’s dietitian nutritionists, we also want to emphasize the importance of women’s health and nutrition.

As a woman, taking care of your health and well-being should be a top priority. Yet, it’s not uncommon for us to survive on others’ leftovers and quick meals while we bustle through our days. Why not be radical this year and resolve to put your health first? Good nutrition and mindful eating habits are key to maintaining a healthy body and mind, but with so much information out there, it can be overwhelming to know where to start. Each woman is unique and her dietary needs are unique. Here are five nutrients, though, all our bodies need.

Protein
Protein is essential for building and repairing tissues in the body. It’s also important for maintaining a healthy immune system and for producing hormones and enzymes. Women require approximately 0.8 grams of protein per kilogram of body weight per day, but this can vary depending on your activity level and other factors.

Sources of protein include:

Lean meats such as chicken and turkey
Fish and seafood
Eggs
Dairy products such as milk, yogurt, and cheese
Beans, lentils, and legumes
Nuts and seeds

Iron
Iron is important for the production of red blood cells, which carry oxygen throughout the body. Women are at a higher risk of iron deficiency due to menstrual blood loss, so it’s important to ensure you’re getting enough iron in your diet.

Sources of iron include:

Lean red meats
Poultry
Fish
Beans, lentils, and legumes
Tofu
Dark leafy greens such as spinach and kale
Iron-fortified cereals and breads

Calcium

Calcium is important for maintaining strong bones and teeth (and building bones during the teen years). Women are at a higher risk of osteoporosis, a condition where bones become weak and brittle, so it’s important to ensure you’re getting enough calcium in your diet. (And don’t forget the Vitamin D to help absorp calcium!)

Sources of calcium include:

Dairy products such as milk, yogurt, and cheese
Calcium-fortified plant milks
Tofu made with calcium
Leafy greens such as kale and bok choy
Canned fish with bones such as salmon and sardines

Folate

Folate, also known as folic acid, is important for the development of a healthy fetus during pregnancy. It’s also important for the production of red blood cells and for maintaining a healthy immune system.

Sources of folate include:

Leafy greens such as spinach and kale
Broccoli
Citrus fruits such as oranges and grapefruits
Beans, lentils, and legumes
Fortified cereals and breads

Omega-3 fatty acids

Omega-3 fatty acids are important for brain function and may also have anti-inflammatory effects. They’re also important for heart health.

Sources of omega-3 fatty acids include:

Fatty fish such as salmon, mackerel, and sardines
Flaxseeds and chia seeds
Walnuts
Canola oil

Incorporating these nutrients into your diet can help you maintain good health and prevent disease. However, it’s important to remember that everyone’s nutritional needs are different, so consulting with a woman’s dietitian nutritionist can help you determine the best diet for your individual needs.



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