Samboan, Cebu - Micronutrient deficiencies, which is defined as a lack of essential vitamins and minerals required in small amounts by the body for proper growth and development can have devastating consequences. Deficiencies occur when people do not have access to micronutrient-rich foods such as fruit, vegetables, animal products, and fortified foods. Some deficiencies can lead up to major health issues and in worse cases, they can be fatal to one’s health.
In women, the nutritional needs change during menstruation, pregnancy, breastfeeding, and menopause. A woman’s reproductive life means that her nutritional needs differ greatly from those of a man. During menstruation, around 1 mg of iron is lost for every day of bleeding. Women need more iron than men to make up for the amount of iron they lose during their menstrual period. Iron requirements also increase significantly during pregnancy as maternal blood volume increases and the baby’s blood system is developing. Thus, making iron the most common nutrient that is deficient in most women.
Insufficient iron can lead to anemia. To make up for the lost iron, she should increase her intake of food items that are rich in iron which includes red meat, chicken and catfish, legumes and nuts, and leafy green vegetables. Another common micronutrient deficiency for women is folic acid. It is usually needed during pregnancy because it is necessary for the development and growth of new cells. Pregnant women are advised to take Folic acid supplements for 180 days especially at the time of conception and in the first trimester of pregnancy to prevent the risk of neural tube defects in the unborn baby.
She can also opt for eating folate-rich foods which are present in a variety of vegetables and fruits, as well as legumes, nuts, and fortified foods such as bread and some breakfast cereals. Lastly, women are at greater risk of developing osteoporosis than men, particularly after menopause, because estrogen levels are reduced. It is important to include at least two to three servings of dairy products or equivalent high-calcium foods every day. Salt, caffeine, and alcohol intake can also hinder the absorption of calcium.
While women should be getting more of the vitamins, minerals, and nutrients they need through diet during a specific period in their life, men are not an exemption from not having those nutrients on their diet. All of us should still have a healthy and balanced diet because everybody is at risk of having micronutrient deficiencies if we are not eating the right kind and amount of food. // ND II Jocefel O. Callet, RND
