Many people fulfill the nutrient needs of their bodies by taking enough vitamins in the form of a healthy and varied diet. However, females have different nutritional needs as compared to men. A female’s nutritional needs are different during the various stages of her life. (Also Read: Natural Foods to Improve Uterus Health)
Read ahead to learn what vitamins and other essential nutrients a female needs throughout different stages of her life.
Girls of the age 9 to 19 (Childhood and Adolescence)
Recommended Daily Intake- 1, 300 mg per day
Foods rich in Calcium- Broccoli, Kale and Chinese cabbage
The bones of girls during their growing years are in a phase of constant growth. In case of deficiencies, the risk of breakage, injuries and damage can be high. Calcium is essential for children and teens as they need to allow their bones and teeth to grow stronger. The healthier the bones are during childhood and adolescence, the lesser is the risk of bone loss in later life. (Also Read: Is Milk good for Piles Patient? )
Recommended Daily Intake- 8 mg before menstruation, 15 mg afterward menstruation
Recommended Foods- Beef, Turkey, Chicken, Tuna, Halibut, and Lentils
Iron is crucial in the healthy maintenance of the blood cells. This becomes even more important for menstruating girls during puberty. With each period, iron is drained from the girl’s body, which in turn weakens her immunity, provokes lethargy and diminishes overall focus. It is very important for menstruating girls to maintain a proper intake of iron to keep up their health.
(Also Read: Effective Tips on How To Get Periods Early )
Women in 20s and 30s (Child-bearing Age)
Recommended Daily Intake- 400 mcg
Recommended Foods- Spinach, Kale, Avocados
Women in their 20s settle into full-fledged adulthood. As their bodies change, so do their nutritional needs. To prepare the body for child-bearing ahead, a female’s body needs to be introduced to many new vitamins. Folate is responsible for the creation of new cells in the body and is also known for its preventative properties. It acts as a defensive and protective shield against neural tube damage. As the neural tube damage begins developing properly before conceiving, a regular and high intake of folate is a great way to make sure that the body is protecting itself prior to pregnancy. (Also Read: Pregnancy diet chart- what to eat during pregnancy)
Calcium and Vitamin D
Recommended Foods- Cheese, eggs, salmon
Women in their 20s undergo several bodily and hormonal changes. So, there are no exceptions, when it comes to the bones. During the 20s, the bones are in constant repair
and need a high vitamin D intake for fast and assured absorption of calcium. A deficiency of vitamin D during this age could cause weak, brittle, easily breakable bones.
Women in the 40s to 50s ( Menopause)
Recommended Daily Intake- 18 mg per day
Females who are in their perimenopausal stage are at a higher risk of having iron deficiencies. Iron is an essential mineral for the reproductive organs and their functioning, energy production, wound healing, immune functioning, red blood cell formation, and growth and development.
Calcium and vitamin D
Recommended Daily Intake- 1,000 mg
As female ages, she is at an increased risk of developing “osteoporosis”, a condition which increases the risk of fractures and weakens the bones. A proper intake of calcium and vitamin D is very important for strong bone health during these years.
Women over 50s
Vitamin B-6, B-12, and folic acid
Recommended Daily Intake- 1,200 mg
Women over 50 years of age need more of the vitamin Bs than ever. Vitamin Bs, including vitamin B-6 and vitamin B-12 are very important for overall health and wellness. (Also Read: 10 Health Risks Women Face After Menopause)
Vitamin B-6 is responsible for over 100 enzyme reactions in the body and is also important for immune health. Vitamin B-6, vitamin B-12, and folic acid also help the body in the production of RBCs, energy production, protein metabolism, cognitive development and functioning of the nervous system. The deficiency of these essential nutrients can cause serious health problems.
Calcium and vitamin D
Recommended Daily Intake- 1,500 mg
Recommended Foods- Cheese, figs, rhubarb
Due to a lack of estrogen, a woman’s body needs a high amount of calcium requirements after menopause to prevent osteoporosis. The deficiency of calcium and vitamin during the 50s heightens the risk of bone damage, breakage, and osteoporosis.
Recommended Daily Intake- 320 mg
Recommended Foods- Fish, tomatoes, beans
After menopause, the female body has a reduced ability to absorb magnesium in the liver. Proper nutrition and a high intake of magnesium can be helpful to ensure that the body is meeting the levels. Magnesium is also a vital nutrient for bone density and aids in muscle strength. Apart from that, magnesium also benefits the heart and helps regulate blood pressure.
Also Read: 10 Medical Issues Related to Women’s Health