March is National Nutrition Month, and on the heels of International Women’s Day, Simplafyi is considering womens’ unique nutritional needs.
These needs change throughout life, influenced by factors such as hormones, metabolism, and life stages including pregnancy and menopause. Paying attention to these unique needs can help support energy, bone health, cardiovascular health, and long-term disease prevention. A balanced dietary pattern that includes whole foods, vegetables, fruits, whole grains, lean proteins and healthy fats provides the foundation for meeting needs that arise in a woman’s life while supporting overall wellbeing (World Health Organization).
A key nutrient for many women is iron, which helps carry oxygen throughout the body and supports energy levels. Women who reproduce and are of reproduction age generally require more iron than men due to menstrual blood loss. Iron-rich foods such as spinach, lentils, beans, and fortified cereals can help maintain healthy levels. Pairing plant-based iron sources with vitamin C-rich foods like citrus or bell peppers can also improve absorption of that iron (National Institutes of Health).
Bone health is another important consideration. Women are at greater risk for bone loss and conditions such as osteoporosis, particularly after menopause when estrogen levels decline. Consuming adequate levels of calcium and vitamin D helps maintain strong bones throughout life. Yogurt, kale, and fortified plant milks can contribute calcium, while vitamin D may come from fortified foods, fatty fish, or spending some time outside on a sunny day (Centers for Disease Control and Prevention). Sleep is an important factor to consider in women’s health, also, as women commonly shoulder a disproportionate share of the household’s mental and emotional labor.
Certain nutrients like folate play a vital role in a woman’s childbearing years. Also known to us as vitamin B9, folate supports cell growth and is especially important before and during early pregnancy. Folate-rich foods include leafy greens, beans, and whole grains. At the same time, healthy fats found in nuts, seeds, and fish provide essential fatty acids that support heart and brain health across a woman’s lifetime.
Ultimately, women’s nutrition is about more than individual nutrients, it’s about creating sustainable habits. Approaching nutrition through a holistic lifestyle lens can help women meet their evolving nutritional needs while building habits that support vitality and wellbeing for years to come!
Need help getting started? SimplaFYI partners with vetted nutrition coaches and functional medicine practitioners to support you and your workplace. Learn more here.
