Proclamation No. 227 s. 1998 designates March as National Women’s Month to celebrate womanhood. Women also plays important roles in the development of a nation and in nurturing the families, particularly their children. In order to provide strength and achieve milestones, their nutrition are equally important.
Women undergo puberty – starting to have menstruation, pregnancy, breastfeeding and menopausal. Each stage requires special nutrient needs and it varies depending on the stage of a woman’s life. That is why it is important to be knowledge on the important nutrients to stay fit and healthy.
Here are some of the nutrients that women need!
Iron and Vitamin C
Iron is one of the most important nutrients to women. It is used to make hemoglobin which is necessary in the transport of oxygen in the body. The amount needed by a woman varies depending on her stage of life. Women of child bearing age (15-49) need more than twice the amount of men’s iron requirement since there are iron losses during their menstruation period. Pregnant women needs higher amount of iron in order to prevent anemia and complications during her delivery.
Iron deficiency anemia (IDA) is one of the most common deficiencies in women since most of them do not meet the enough amount of iron in their diet. Pregnant woman who has IDA is at greater risk of giving birth to low birth weight babies, which would give negative impact on the health of the baby.
High amount of iron is present in red meat, chicken and fish. It can also be found in fortified cereals, legumes and nuts and leafy green vegetables. To improve the absorption of iron in the body, it is recommended to eat vitamin C rich foods alongside with the iron-rich foods. Fruits such as oranges, papaya and strawberries and variety of vegetables are good source of vitamin C.
Folate
Women also need enough amount of folate, especially, during pregnancy. Folate is essential for growth and development of new cells in the body. Insufficient amount of this nutrient during pregnancy would increase the risk of neural tube defects in babies. Thus, it is important that mothers must receive enough amount of folate together with iron through supplementation, during pregnancy.
Foods rich in folate includes variety of fruits and vegetables, legumes, nuts and some fortified foods such as bread, cereals and others.
Iodine
Iodine is a mineral that is important on normal mental development of the baby. Just like iron and folate, it is important that pregnant women have enough amount of iodine in the body. To increase the iodine intake, it is recommended to use iodized salt in the daily meal. Foods rich in iodine includes, fish and seafood such as shrimps, cramps, seaweeds and others.
Calcium and Vitamin D
Women have higher risk of having osteoporosis than men. As they get older, the need for calcium and vitamin D increases. Calcium is important to keep the bones and teeth strong and healthy, regulate heart rhythm and ensure that the nervous system is properly functioning, as the person gets older. Deficiency in calcium intake may lead to osteoporosis – a condition which is characterized by weakened bone. It is important to have both calcium and enough vitamin D in the body since vitamin D is essential to the proper metabolism of calcium. Some example of calcium rich foods are milk, yogurt, cheese, sardines and calcium-fortified foods and beverages.
The nutrients mentioned are just few of the important nutrients for women. It is encouraged to have a balanced and healthy diet and have a regular physical activity to maintain muscle strength and healthy body. ###FVV
Sources:
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women#:~:text=Women%2C%20like%20men%2C%20should%20enjoy,woman's%20life%2C%20these%20needs%20change.
https://www.helpguide.org/articles/healthy-eating/diet-and-nutrition-tips-for-women.htm
https://www.betterhealth.vic.gov.au/health/healthyliving/nutrition-womens-extra-needs
https://www.nutritionist-resource.org.uk/articles/womens-nutrition.html#calorieconsumption
