Tayasan, Negros Oriental - From pregnancy and breastfeeding to menstruation and menopause, women encounter unique health challenges. Furthermore, many women have busy lives that demanded them to balance both personal and professional obligations. That being said women have certain nutritional needs.

The vitamins and minerals listed below are especially important:

Folic acid. When a woman becomes pregnant, folic acid is of critical importantance. This is because folic acid helps unborn babies avoid birth abnormalities like spina bifida. Vitamins and fortified foods, such as breads, pastas, and cereals, are good sources of folic acid. Natural sources of folate also include leafy green vegetables, oranges, and beans.

Iron. A mineral that combines with other elements to form haemoglobin, the material that transports oxygen throughout the body. Women require additional iron to compensate for the iron lost during menstrual period. Meat, fish, and poultry, as well as non-animal sources like malunggay, alugbati, kangkong, and fortified cereals, contain iron. Vitamin C aids iron absorption, thus foods high in this vitamin, such as tomatoes, and citrus fruits, should be included in the diet.

Calcium. This is another important mineral to consider. Women's bone density begins to deteriorate around the age of 35, and are more susceptible to osteoporosis. This is especially true during menopause, when calcium needs tend to increase. Dairy products, green leafy vegetables, almonds, soya beans, and fish with the bones like sardines are all calcium-rich foods. The absorption of calcium from diet is aided by vitamin D. While the majority of this is obtained via sunlight, vitamin D can also be obtained through diet. Foods high in vitamin D include oily fish, eggs, dairy, and fortified products.

Women’s food choices have an impact on their health and that in the future. As a result, it's critical for women to consume a well-balanced diet to ensure nutritional demands are met and obtain enough vitamins and minerals on daily basis. //ND II Raya Faith A. Luce, RND