Important Nutrients For Women At Every Age

Meta Description: Read on to learn more about the different nutrients all women should prioritize in their diets, regardless of age.  

While healthy eating and a diverse diet should remain constant throughout their lives, women's bodies undergo multiple changes over the years, requiring adjustments and changes to the specific nutrients needed to keep the body functioning correctly. 

While all necessary nutrients can be found naturally in multiple food sources, for those who may not have adequate access to said food or require further support, turning to regulated and high-quality nutritional supplements, including the Ethical Nutrients Women's Health range, will provide their bodies with everything they need. 

Protein

Protein is a vital macronutrient that provides the body with the necessary energy it needs to execute everyday activities. For women, it helps to maintain muscle mass, satiates the stomach, and helps to manage a healthy weight. As we age, the human body naturally loses muscle mass, so it is crucial to consume adequate protein daily to support our bodies. 

Furthermore, it aids in maintaining hair, nails, and skin health. Protein can be found in multiple foods, including eggs, fish, chicken, and dairy products. For vegetarians and vegans, some plant-based protein sources have been found to provide equal levels of protein compared to animal sources. 

Iron

Iron is an essential component of developing and maintaining healthy red blood cells, which transfer oxygen from the lungs to all different parts of the human body. It contributes to physical growth, neurological development, cellular functioning, and the synthesis of certain hormones. 

Low iron levels are a common issue for menstruating women, particularly those who suffer from prolonged or heavy monthly cycles, which can leave them feeling lethargic and weak. Iron is found in two primary forms of food: heme iron, which is found only in meat, seafood, and poultry, and non-heme iron, which can be found in different meats, some plant products, and iron-fortified foods. 

Vitamin D

Vitamin D goes hand-in-hand with calcium and plays a vital role in building and supporting skeletal health, mainly because it helps the body absorb calcium correctly"adequate levels of vitamin D further support the immune system. 

Long-term vitamin D deficiency can lead to bone softening, commonly seen as rickets in children or osteomalacia in adults. As women age, the risk of developing a deficiency increases as the skin's ability to synthesize vitamin D declines. Spending 30 minutes daily in the morning or late afternoon sun can significantly improve your vitamin D levels. 

Vitamin B Complex

Out of all the vitamin B compounds that can be consumed, folic acid is most beneficial for pregnant women because it contributes to the development of the brain and spinal cord of their growing baby. It also aids in producing red blood cells, which can reduce the risk of folate deficiency anemia. 

Vitamin B complex can also contribute to a healthy heart, proper nerve functioning, skin health, digestion, and other bodily functions. It is found naturally in dairy products, fish, vegetables, and whole grains. 

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Omega 3

Omega 3 is a naturally produced healthy fat that provides multiple health benefits to women. It supports eye health and reduces triglyceride levels. It is also thought to improve cognition and heart health. For pregnant women, including omega 3 in their diets can help with the optimal development of the fetus's brain and retina. 

Omega 3 is found in a variety of fish species, including salmon, herring, anchovy, and mackerel, as well as oysters, walnuts, and flaxseeds. Fish oil capsules are a fantastic supplement for people who don't enjoy eating fish or cannot get adequate amounts through food alone. 

Magnesium

Magnesium plays a critical role in many processes around the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure, as well as producing protein, bone, and DNA. Our ability to properly absorb magnesium decreases as we age, and older women are more likely to take additional medication that further affects their magnesium levels. 

Foods like legumes, nuts, seeds, whole grains, yogurt, and green leafy vegetables are easy ways to increase magnesium levels in your diet. 

Calcium

Calcium is a necessary component for bone health and the proper functioning of the cardiovascular, muscular, and nervous systems, among many other important functions. We don't reach our peak bone mass until our late 20s, so consuming it in the first few decades of life is essential, but it should be a regular part of your diet regardless. 

Compared to men, women are more at risk of developing bone health conditions, including osteoporosis and arthritis, further highlighting the importance of calcium. Natural food sources include leafy green vegetables (excluding spinach and collard greens, which contain phytic acid that decreases calcium absorption), dairy products, bread, soybeans, and fortified foods. 

Flavanoids

Flavonoids are antioxidants that help keep your body's immune system strong and healthy. This allows you to fight off a variety of diseases while keeping your cardiovascular and nervous systems healthy. 

Flavonoids can be naturally found in a variety of foods, including berries, dark chocolate, and red and yellow fruits and vegetables. 

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Fiber

Adequate dietary fiber intake has been shown to contribute to several health benefits, including maintaining a healthy gastrointestinal tract and a reduced risk of cardiovascular disease and some types of cancer. 

Furthermore, consuming a proper level of dietary fiber can improve glycemic control, an essential nutritional approach to managing diabetes. Foods that are naturally high in fiber include oatmeal, fruits, vegetables, popcorn, and brown rice.