Your reproductive years – from the onset of menstruation to the onset of menopause:
- Iron plays a vital role in ensuring healthy blood cells, and menstruation can take its toll on us and lead to anaemia. Women need a good intake of iron-rich foods which include lean red meat, poultry and pork. Other good sources of iron include fish, eggs, kale, spinach, beans, and lentils. Iron is more easily absorbed by your body when eaten with vitamin C-rich foods
- Folate (or folic acid) is involved in healthy red blood cell formation and DNA synthesis. Adequate intake is required prior to conception, not just during pregnancy, in orderto reduce the risk of birth defects. Food sources of folate include dark green leafy vegetables, lentils, citrus fruits, beans and peas
- Calcium and Vitamin D are important for healthy bones and teeth, especially prior to menopause, to reduce the risk of osteoporosis. Calcium also helps to regulate the heart’s rhythm and ensure your nervous system functions properly. Food sources of calcium include milk, yoghurt and cheese and sardines. Vitamin D can be synthesised in the skin when you’re exposed to direct sunlight. Food sources include fatty fish such as salmon, as well as eggs
- Vitamin B12 supports healthy brain and nervous system functions. Vitamin B12 comes from animal products only, therefore vegans will need to use foods fortified with vitamin B12 or supplementation. Sources include lean meat, poultry, fish, eggs, and dairy products
Read also: Nutrition for Women – should it be different?
Nutritional requirements for optimal health during pregnancy:
- Protein is important for the synthesis of maternal and foetal tissues. Sources should include lean meats, fish, poultry, dairy, and plant-based proteins such as legumes, nuts and seeds. Protein requirements in the second and third trimester increase by roughly 20 grams per day which is the equivalent of a medium chicken breast.
- Energy needs change and a pregnant woman requires an additional ± 1400 kJ per day in the second trimester and ±1900 kJ per day in the third trimester. Pregnant women should aim to get adequate energy from healthy nutrient-dense foods, and limit highly processed foods; food and drink that is high in sugar; as well as foods containing saturated and trans-fats
- Omega 3 fatty acids play a role in foetal brain and visual development. The recommendation is to consume 2-3 servings of cold-water fatty fish per week which includes salmon, tuna, sardines, pilchards, mackerel, herring or anchovies
- Folate, Vitamin B12, zinc, choline, and iron are all important for cell growth and blood production. Pregnant women should aim to obtain these nutrients from a balanced diet, but often supplementation is required
- Calcium, Vitamin D, magnesium, phosphorus and fluoride are all important for foetal bone development as well as your bone health
Menopause and post-menopause – the later life stages
- Calcium: Although some bone loss is inevitable with age, it is still important that post-menopausal women continue to preserve their bone health. Food sources of calcium include milk, yoghurt and cheese, sardines, and calcium-fortified foods including plant-based milk alternatives, juices and cereals.
- Vitamin D: The skin becomes less efficient at converting sunlight to vitamin D as we age, therefore older women may need more vitamin D in the form of supplements. Vitamin D food sources include fatty fish, such as salmon, eggs and fortified foods and beverages, such as plant-based milk alternatives and some yoghurts.
- Vitamin B12: The ability of the body to absorb vitamin B12 also declines as women age. A diet that includes daily sources of Vitamin B12 can be adequate, but some women may need extra supplementation. Food sources include lean meat, poultry, fish, eggs, and dairy products. Medication for reflux/heartburn can also reduce Vitamin B12 absorption, so those taking these medications in the long term may benefit from a supplement or discuss the need for ongoing medication with their doctor.
- Focus on fibre – Constipation is common as we age and a fibre-rich diet will help you to stay regular. Fibre can also help lower your risk for heart disease and prevent Type 2 diabetes. Food sources include wholegrains, fruits and vegetables, beans and lentils
- Watch out for sodium (salt) – As we age, we may experience areduced sensitivity to the taste of salt and this can lead to increased consumption. Sodium intake should be limited though in order to manage blood pressure
- Staying hydrated – Fluid requirements increase as we age, and the risk of dehydration increases. Our kidneys become less efficient at removing toxins, but thirst signals also decline with age. Be aware that medication side-effects may also contribute to fluid imbalance.
Credit: ADSA