7 Essential Dietary Needs for Women’s Health


Most women find it difficult to maintain a proper diet since they are busy juggling their careers, looking after children, or school. The dietary needs of women are unique.

Women should embrace healthy eating at different stages of their lives to help manage weight, cravings, or relieve stress. Here are essential dietary needs for women’s health.


Folate is simply a soluble vitamin B. Women should consume vegetables such as asparagus and fruits such as cantaloupe. Women can also obtain folate from fortified food products such as breakfast cereals and bread. It is recommended that women should take at least 400 micrograms of folate daily.

Folate is essential in the production of new tissues and cells in the body. It is also essential during the first months of pregnancy as it helps in the formation of the neural tube. A neural tube later develops into the infant’s spinal cord and brain.

Women are advised to consume folate even when they are not pregnant. This will help the growing infant with the needed folic acid during the first couple of months before you notice that you are pregnant.


Calcium is essential in bone formation. Calcium is high in fortified food products and dairy products such as milk. Calcium is essential in teens as it helps in bone formation. Research shows that adults achieve their bone mass at 18 years of age. Women who are already at menopause may require higher quantities of calcium. This is because their bodies produce lower amounts of estrogen, which increases the rate of bone loss in their body. Women who are 50 years or older should take at least 1000 mg of calcium daily.


Vitamin D

Most vitamins in the body are obtained from healthy dietary foods, while the rest comes from the sun. Nutritional experts recommend at least 650 international units (UI) of sunlight daily. Additionally, you can obtain Vitamin D from foods such as fortified milk, egg York and salmon. Vitamin D promotes the growth of cells in the body.

Research indicates that most women lack proper sunlight during their childbearing stage. Women living in areas that experience low light intensity may need to use Vitamin D supplements. Pregnant and lactating mothers should increase their consumption of vitamin D because it promotes the infant’s growth.


Iron is an important nutrient for women at all stages of growth. It helps in the transportation of blood in the body and the production of hormones. Women should consume at least 18 micrograms of iron daily. Iron can be obtained from fortified grain, vegetables, and seafood.

Lack of iron in the body may lead to anemia.

Most young women are at risk of this condition since they experience heavy periods. Anemia occurs when you do not have enough red blood cells to transport oxygenated blood in your body. However, excess consumption of iron can cause nausea, constipation, and belly pain. Foods such as beans rich in iron should always be paired with foods rich in Vitamin C to improve absorption.



Probiotics refer to a class of bacteria available in supplements and foods such as yogurt, miso, and kombucha. Probiotics ensure that the bacteria in the urinary tract are balanced. You should always consult your doctor before using probiotic feminine products if you cannot get enough probiotics from diet alone.


Magnesium is an important nutrient for women, especially those planning to get pregnant. Lack of this nutrient during pregnancy may lead to premature delivery and gestational diabetes. Foods that are rich in magnesium include peas, spinach, barley, and oats. Women aged 20 to 30 should consume 310 micrograms daily, and those above 31 years should consume 320 micrograms daily.


The omega-3 fatty acid is commonly found in fish such as trout and salmon. This fatty acid helps in reducing the circulation of triglycerides and inflammation. Research shows that that fatty acid helps improve mood and reduces depression in women. Women who are overweight and experience joint problems should increase their uptake of omega-3.


Women should be aware of their nutritional needs throughout their life. A healthy diet also promotes healthy pregnancies in women. These foods should be consumed in moderation as excessive consumption may cause body discomfort.

Originally posted 2021-10-21 17:26:27. Republished by Blog Post Promoter

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