As we celebrate International Women’s Day 2025, it’s the perfect time to focus on something fundamental to every woman’s well-being: nutrition. A well-balanced diet rich in essential nutrients plays a crucial role in maintaining overall health, supporting energy levels, and preventing chronic diseases. Whether you’re a young professional, a busy mother, or embracing the golden years, here are the key nutrients every woman needs daily to thrive.
1. Calcium: Strong Bones, Strong You
Women are at a higher risk of osteoporosis, making calcium a top priority. This mineral is essential for bone health, muscle function, and nerve signalling. Aim for at least 1,000 mg per day (increasing to 1,200 mg for women over 50). Dairy products, leafy greens, almonds, and fortified plant-based milks are excellent sources.
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2. Iron: The Energy Booster
Iron deficiency is common among women due to menstruation, pregnancy, and increased energy demands. This nutrient helps transport oxygen in the blood, preventing fatigue and boosting immunity. Women aged 19–50 need around 18 mg per day, while postmenopausal women require about 8 mg. Include iron-rich foods like lean meats, lentils, spinach, and fortified cereals. Pairing iron with vitamin C-rich foods enhances absorption.
3. Folate (Folic Acid): Essential for Reproductive Health
Folate is crucial for DNA synthesis and cell growth, making it especially important for women of childbearing age. It prevents neural tube defects in newborns and supports overall cell function. The recommended daily intake is 400 mcg, increasing to 600 mcg during pregnancy. Leafy greens, citrus fruits, beans, and fortified grains are great sources.
4. Omega-3 Fatty Acids: Heart and Brain Health
These healthy fats reduce inflammation, support brain function, and lower the risk of heart disease. Omega-3s, particularly EPA and DHA, are essential for pregnant women as they aid in fetal brain development. Aim for at least 250–500 mg per day from sources like fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.
5. Vitamin D: The Sunshine Vitamin
Vitamin D is critical for calcium absorption, immune support, and mood regulation. Women often have low levels, especially those who spend less time in the sun. The recommended intake is 600 IU per day (800 IU for women over 70). Sunlight exposure, fatty fish, egg yolks, and fortified foods are great ways to meet your needs.
6. Magnesium: Stress Relief and Muscle Function
Magnesium plays a role in over 300 biochemical reactions in the body, including muscle function, blood sugar control, and stress management. Women need about 310–320 mg daily. Great sources include nuts, seeds, whole grains, and dark chocolate.
7. Vitamin B12: Energy and Brain Support
Vitamin B12 is essential for nerve function, red blood cell formation, and brain health. Since it’s primarily found in animal products, vegetarians and vegans may need supplementation. The recommended intake is 2.4 mcg per day. Include sources like eggs, dairy, fish, and fortified plant-based alternatives.
8. Fibre: Digestive Health and Weight Management
A high-fibre diet supports digestion, heart health, and satiety, helping with weight management. Women should aim for at least 25 grams per day from fruits, vegetables, whole grains, and legumes.
Bottomline
Women’s nutritional needs change throughout life, and maintaining a well-balanced diet rich in these essential nutrients is key to long-term health. This Women’s Day, prioritise self-care by nourishing your body with the right foods and supplements where necessary. Cheers to a healthier, stronger you in 2025 and beyond!