Proper nutrition is essential for women of all ages to maintain optimal health and wellbeing. Women at different stages in their lives will all have unique nutritional needs, due to hormonal fluctuations and a wide range of personal factors, making it important that you adapt your approach to nutrition to your own, personal needs. Let’s take a look at how you can cover all your nutritional bases.
Eat a varied diet
Eating a wide range of whole foods can help to ensure that you’re getting all of the nutrients your body needs. Aim to include a variety of vegetables, whole grains, quality proteins (such as eggs, fish and lean meats), fruits, and healthy fats in your diet. Try to incorporate different colours of vegetables (especially greens though) to ensure that you’re getting a healthy variety of different vitamins and minerals.
Focus on calcium and vitamin D
Calcium and vitamin D are crucial nutrients for women of all ages, but especially for those who are peri or postmenopausal. Calcium is essential for building and maintaining strong bones, while vitamin D helps the body absorb and use calcium effectively.
Good sources of calcium include high-quality dairy products, leafy greens, and certain fortified foods. Vitamin D can be found in egg yolks, certain fatty fish, and women’s health supplements from Nutri Advanced. Spending time in the sun can also help the body produce its own vitamin D.
Don’t forget about iron
Iron is an essential mineral that helps transport oxygen in the blood. Women are at a higher risk of iron deficiency and potentially even anaemia, due to menstruation, although not all women will be at risk. Good sources of iron include red meats, seafood, beans, and fortified cereals. It’s important to ensure that you’re getting enough vitamin C as well, or you may not be able to absorb all of that iron.
Limit processed foods
Processed foods can often be high in calories and low in nutrients, and eating too much of these foods can lead to unhealthy weight gain and other health problems such as diabetes. Try to limit your intake of processed foods and sugary drinks, and opt for whole foods instead. It takes a little more effort, but that’s the price we have to pay for looking after ourselves
Drinking enough water is incredibly important. Women should aim to drink at least eight glasses of water per day, significantly more if physically active or living in a hot climate. Other sources of hydration include unsweetened tea and low-sugar fruit juices, although water often remains the healthiest.
Clearly, women have unique nutritional needs that need to be taken into account when planning out a comprehensive, healthy diet. Eating a variety of whole food, getting enough iron, limiting processed foods, and staying on top of hydration are all important nutrition tips that can help women to ensure that they’re covering all their nutritional bases. By following these tips, you can ensure that you’re getting all the essential nutrients your bodies need to stay healthy and strong, allowing for a fast-paced, enjoyable life.