Healthy eating for women - 5 essential nutrients
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Eating a balanced diet is one of the best ways women can take care of themselves and those they love. Healthy eating reduces your chances of developing osteoporosis, diabetes and heart disease. You can start by ensuring that you get the top 5 nutrients you need as a woman.
Calcium
The primary role of calcium in the body is to maintain healthy bones and teeth. Young women (both adolescents and young adults) need to get as much calcium as they can, as peak bone mass occurs between the ages of 20 and 30. Adequate calcium during this time helps females reach their optimal bone mass which in turn helps to reduce the risk of developing osteoporosis later in life.
How much do I need? Women, like men, need 1000mg of calcium each day.
Sources of calcium: milk, yoghurt, cheese and custard are the main sources of calcium in the average Australian diet. However calcium can also be found in salmon and sardines (especially if eaten with their small edible bones), broccoli, almonds, tahini (sesame paste) and calcium-fortified products such as soy milk and orange juice.
Fibre
Although it is often overlooked, fibre is essential to good digestive health. Fibre is made up of indigestible parts of plants that reach the large intestine relatively unchanged.
There are two different types of fibre: soluble and insoluble. Soluble fibre helps to keep your heart healthy and insoluble fibre helps to keep you regular and encourage the growth of ‘friendly’ bacteria. During pregnancy, fibre is important to reduce the constipation often experienced by many women.
How much do I need? At least 25mg per day, more if you can.
Sources of fibre: wholemeal or grainy breads, bran or wholegrain cereals, beans and lentils, nuts, seeds, vegetables and fruit (eaten with the skin).
Back to TopFolate
Folate is a B vitamin and women in their childbearing years need extra folate each day, particularly if they are pregnant or if they are planning to fall pregnant. This extra folate can prevent the development of birth defects such spina bifida in an unborn child. By the time most women know they are pregnant, it’s too late for extra folate, therefore women of childbearing years should increase their folate intake, irrespective of whether they are trying to get pregnant or not. Half of all pregnancies are unplanned.
How much do I need? During pregnancy and pre-pregnancy, women need to consume 0.5mg of folate per day. This is 0.2mg more than for men and females who are not planning a pregnancy.
Sources of folate: Fortified breakfast cereals and breads, green leafy vegetables such as spinach and Brussels sprouts, asparagus, oranges, bananas, strawberries and legumes.
Iron
Iron is important in helping us maintain our energy levels as it assists the body in many functions, including transporting oxygen in the blood. Iron deficiency means smaller amounts of oxygen are delivered to the cells in the body, which can lead to fatigue, tiredness and low immunity. Women are at risk of developing iron deficiency due to monthly menstrual blood loss and therefore diet plays an important role in maintaining iron levels. There are two different types of iron – haem and non-haem iron – of which haem iron is more readily absorbed.
How much do I need? Women between the age of 19 and 50 need 18mg of iron each day, while women older than 50 need 8mg.
Sources of iron: Lean red meat, poultry and fish (sources of haem iron) are more readily absorbed than iron from wholegrain breads and cereals, legumes, nuts and seeds.
Zinc
Zinc plays an important role in over 100 enzymes in the body. Adequate zinc is needed to support DNA synthesis and function, immune system function, wound healing, protein metabolism, growth, development of sexual organs, maintenance of fertility in adults, and mineralisation of bone. Women who are vegetarian are at risk of developing zinc deficiency.
How much do I need? Women need 8mg of zinc each day. This amount increases during pregnancy and lactation to between 10-12mg depending on age.
Sources of zinc: Lean red meat, liver, kidney, fish, seafood, poultry and dairy products.
Start a healthier lifestyle today by simply ensuring you get these essential nutrients in your diet.