The 5 Most Important Nutrients for Women's Health

You may have heard many times that good health depends on a balanced diet with the right amounts of vegetables, fruits, cereals and meats.

More than just contributing to weight maintenance, healthy eating aims to provide the nutrients our bodies need to produce new cells, repair damage and ensure the proper performance of their functions.

Also, in some stages of our lives, certain nutrients become even more important.

For example, in pregnancy and lactation, our nutritional needs change to meet the baby.

Also, as we get older, we become more susceptible to developing osteoporosis and heart disease, so other nutrients become more necessary.

Read also: Chia: the nutrient-filled seed that has satiety and anti-inflammatory action

Learn now what are the five most important nutrients at different stages of a woman's life and what foods you can find them in:

1. Vitamin D

Vitamin D is essential for the intestines to absorb calcium and to prevent diseases such as osteoporosis, which is 6 times more common in women than in men over 50.

There are three ways to get vitamin D: by diet, sun exposure and supplementation. In the case of food, the best options to secure your supply of this nutrient are meat, fish such as salmon, eggs, milk, liver and cheese.

In order for our skin to be able to produce vitamin D, we need to sunbathe daily for 15 minutes. But as we get older, the skin loses its ability to synthesize this vitamin.

Supplementation, in turn, is often recommended when patients are already deficient in vitamin D. Upon finding the problem through a blood test, the doctor may recommend a supplement in capsules or drops.

Read also: Is raw food healthier than cooked food?

2. Calcium

Calcium is a very important mineral for bone and tooth formation and is essential during childhood and pregnancy. It also participates in muscle contraction, blood coagulation and nerve impulse transmission.

Some foods that provide calcium to the body are low fat yogurt, milk, cottage cheese, boiled spinach and broccoli and Brazil nuts. As calcium absorption can be impaired by caffeine and iron, it is interesting to always consume it from a variety of dietary sources.

For women, calcium becomes even more necessary during menopause, when the risk of osteoporosis and fractures increases due to decreased production of sex hormones. In this case, the doctor may indicate a calcium supplement.

Warning: Consuming too much calcium without medical advice can cause problems such as kidney stones and blood vessel calcification.

3. Omega-3 Fatty Acids

Omega-3 is known to offer protection against cardiovascular disease by reducing the risk of clot formation that can lead to stroke or a heart attack, especially in women.

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In addition, omega-3 is a blend of three polyunsaturated fatty acids that help decrease plaque formation in the arteries and lower blood pressure. It is also able to reduce triglyceride levels, prevent cardiac arrhythmias and relieve the symptoms of rheumatoid arthritis.

Fatty fish such as sardines, herring, salmon and tuna are excellent sources of omega-3. Soybean and canola oils, walnuts and chia and flaxseed weeks contain one of the fatty acids that make up omega-3, so fish consumption remains important.

4. Vitamin B12

Vitamin B12 participates in the formation of red blood cells, known as red blood cells, and is necessary for the development and maintenance of nervous system functions.

Over the years, the absorption of vitamin B12 by the body is impaired and can lead to fatigue, weight loss, memory deficit, dementia and depression, especially in women. For those who have gone through menopause, vitamin B12 deficiency may increase the risk of anemia.

This nutrient is present in animal foods, especially salmon, tuna, liver, pork, eggs, milk and its derivatives.For vegetarians or vegans and patients who have had bariatric surgery, supplementation of this vitamin may be necessary.

Read also: Cabbage: How to include this versatile and nutrient-filled vegetable in recipes

5. Folic acid (Vitamin B9)

Folic acid, also called vitamin B9 or folate, participates in protein synthesis, DNA production and repair, and cell division. This nutrient is especially necessary for pregnant women because it is involved in neural tube formation and fetal development.

In addition, vitamin B9 is important for good mental health, and its deficiency can impair serotonin production, increasing the tendency to depression.

The largest sources of folic acid are dark green leafy vegetables, especially broccoli, spinach and kale. Other foods that provide this nutrient are whole grains, beans, mushrooms and fruits such as avocado, orange, banana and mango.

Folic acid supplementation may be necessary during some stages of life, such as pregnancy and lactation, always with medical advice.

Micronutrition Pt 1 - Vitamins and Minerals (April 2024)