Say you’re a licensed medical professional with a qualification in medicine or nursing like a post master’s PMHNP, for example, or another relevant degree in the field. In that case, you’ll likely be completely across the nutritional needs of your female patients. You’ll also no doubt be aware that there are certain nutrients – such as calcium, iron, protein, folate, and vitamin D – that are especially important for women’s health.
Let’s discuss some of the essential nutrients that support optimal women’s health in further detail.
Calcium
For optimal health, according to many medical professionals, women should consume around 1,000 milligrams of calcium per day. Doing this helps women keep their bones strong and healthy, preventing them from becoming overly frail and fracturing in old age. As women, getting enough calcium in our diets each day can also help combat the onset of osteoporosis – a bone disease characterized by weak and brittle bones.
Despite this nutritional need, however, taking a calcium supplement is not always necessary. Instead, women can choose to consume calcium-rich food sources like dairy products, almonds, and leafy green vegetables, to help up their daily intake of calcium naturally.
Iron
Feeling especially tired and low in energy? You could be iron deficient. Iron deficiency – which happens when your body is lacking in healthy red blood cells – can cause extreme fatigue, weakness, and light-headedness – making it difficult to go about our days.
If you suspect that you may be deficient in iron, be sure to get a blood test. Your results may determine that you’d benefit from taking an iron supplement. Of course, always consult your doctor.
Protein
Protein is an essential nutrient for muscle growth and development. But, are you a little scared that consuming excess protein will make you bulky? The good news is that this is not the case.
On the contrary, protein consumption is very important for women’s health, especially as they get older. Even better? Consuming more protein can help keep us fuller for longer, which can also assist with supporting weight loss goals. The health benefits of shedding excess weight cannot be denied. Not only will you feel lighter overall, but you’ll also enjoy a boost in your energy levels.
If you’re keen to up your protein intake – as you should be – some examples of protein-rich food sources include lean meats, poultry, fish and seafood, and low-fat dairy products.
Folate
Also known as folic acid or vitamin B9, folate is another key ingredient in women’s nutrition. It helps support healthy heart functioning, as well as the health of our skin, eyes, and nerves. Getting the required amount of folate in our diet also supports our digestive system, as well as boosting our energy levels.
What are some natural dietary sources of folate? Some examples include dark and leafy green vegetables like kale, spinach, silverbeet, and other salad greens, nutrient-rich fruits, beans, nuts, and legumes, as well as protein sources like eggs, dairy products, and lean meats.
Vitamin D
If you’re a woman who’s not getting enough vitamin D, you could be feeling abnormally fatigued and low in energy. Other symptoms of vitamin D deficiency? Seasonal Affective Disorder (SAD) – which is commonly caused by a lack of exposure to sunlight in the colder months – has been linked to people experiencing deficiencies in vitamin D.
How to combat SAD? You could try upping your vitamin D exposure by testing out light therapy. If you can’t get into the sun’s rays, consider purchasing a light therapy lamp, and shining it on to your pituitary gland.
As women, we have certain nutritional needs that must be met to support our optimal health.
As discussed, consuming sufficient calcium is essential to ensure healthy bones. Taking iron supplements can help boost our energy levels if we are found to be iron deficient. Getting enough protein in our diets assists with muscle growth, and can even help maintain a healthy body weight by keeping us full and satiated. Folate is also key, as it supports our heart and digestive health. And finally, if you’re experiencing a case of SAD, a vitamin D supplement could be just what the doctor ordered.