While men and women roughly have the same dietary needs when it comes to protein, carbohydrates,
and fats, women have higher micronutrient requirements due to physical and hormonal changes from
menstruation, pregnancy, and menopause. In addition to this, women are more likely to restrict calories
or skip meals, making it even more difficult to get crucial vitamins and minerals that help maintain bone
density, reduce fatigue, balance hormones and mood, and decrease the risk of chronic disease. Rather
than filling your cabinets with supplements, women can focus on nutrient rich foods to boost these key
micronutrients:
– Folic Acid/Vitamin B9 (400mcg/day, 600mcg if pregnant, 500mcg if breastfeeding): Helps make
blood cells and DNA for new cells, as well as prevents rare genetic defects in the first three
months of pregnancy. Found in spinach, dark leafy green vegetables, nuts, beans, whole grains,
oranges, chicken, and lean beef.
– Iron (8-27mg/day depending on age and pregnancy): Creates hemoglobin which carries oxygen
in the blood. Women lose iron every menstruation, and pregnant women require more iron to
supply blood for their fetus. Red meat, chicken, seafood, iron fortified grains, oysters, beans,
spinach, and tofu are rich in iron, which is better absorbed when paired with vitamin C (ie. most
fruits and vegetables). A supplement may also be recommended by a doctor for women with
heavy menstruation, pregnancy, and blood donors.
– Calcium (1000-1300mg/day depending on age): Helps muscles work, builds strong bones and
teeth, and reduces the risk of osteoporosis, especially when paired with resistance training.
Menopausal women especially need to increase their calcium to slow the bone loss that comes
from the loss of estrogen. Found in leafy greens, dairy, sardines, canned salmon, tofu, and
tahini.
– Magnesium (310-320mg/day): Absorbs calcium from the blood into bones; calcium cannot be
used without it, so look for rich food sources like leafy greens, nuts, seeds, legumes, and whole
grains.
– Vitamin D (600IU/day): Aids the body in using calcium and phosphorous to build strong bones
and teeth. It can only be attained through direct sunlight for half an hour, though absorption can
be limited by time of day, cloud cover, smog, skin pigmentation, and sunscreen, so it’s good to
add foods like fatty fish, shrimp, eggs, and fortified foods such as milk, margarine, and soy
beverages, and possibly a supplement.