International Women’s Day is celebrated every March 8th around the world to promote women’s rights and gender equality. While there are many ways to support women, advocating for their health through proper nutrition is critical.

Women have unique nutritional needs that change as they age. Here are the essential nutrients that women need by age to maintain optimal health:.

Teens (13-19)

During adolescence, girls experience significant physical and emotional changes that require adequate nutrition. Proper nutrition during this period is vital to support growth and development and prepare the body for adulthood.

1. Iron

Iron is necessary to support the formation of red blood cells, which are responsible for carrying oxygen throughout the body. Teenage girls are at risk of iron deficiency due to blood loss during menstruation.

To prevent anemia, they should consume iron-rich foods such as lean meat, poultry, fish, beans, and leafy greens.

2. Calcium

Calcium is essential for building strong bones, which is especially important during adolescence when bone growth is at its peak. Teenage girls should aim for 1,300 milligrams of calcium per day through dairy products, fortified foods, or supplements.

3. Vitamin D

Vitamin D works with calcium to strengthen bones and keep them healthy. Teenage girls should get at least 600 IU of vitamin D per day from sunlight, fatty fish like salmon, or vitamin D supplements.

20s and 30s

During these decades, women may establish a career, start a family, or both. Good nutrition during this period is essential to support these life changes and maintain overall health.

1. Folic Acid

Folic acid is necessary for the growth and development of the fetus during pregnancy. All women of childbearing age should consume 400-800 micrograms of folic acid per day.

Sources of folic acid include leafy greens, citrus fruits, beans, and fortified grains.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain and heart health and can reduce the risk of depression, anxiety, and other mental health conditions. Sources of omega-3 fatty acids include fatty fish, chia seeds, flaxseeds, and walnuts.

3. Iron

Iron needs may increase during pregnancy or if women experience heavy menstrual bleeding. Iron-rich foods such as red meat, poultry, fish, beans, and fortified grains can help meet daily iron needs.

40s and 50s

During middle age, women may experience hormonal changes and menopause, which can affect their overall health and nutrition needs.

1. Calcium

Calcium needs remain high during middle age to maintain bone health. Women should aim for 1,000-1,200 milligrams of calcium per day through dairy products, fortified foods, or supplements.

2. Vitamin B12

Vitamin B12 is essential for nerve function and the production of red blood cells. As women age, they may have difficulty absorbing vitamin B12 from food, so they may need supplements or fortified foods.

3. Vitamin D

Vitamin D needs remain high to maintain bone health. Women should aim for 600-800 IU of vitamin D per day from food, sunlight, or supplements.

60s and Beyond

As women age, their nutrient needs become more specific to support their health and reduce the risk of chronic diseases.

1. Fiber

Fiber is essential for maintaining digestive health and reducing the risk of chronic disease. Women should aim for at least 21 grams of fiber per day from whole grains, fruits, vegetables, and beans.

2. Vitamin B6

Vitamin B6 is essential for brain and nervous system function and can help reduce the risk of heart disease. Women can get vitamin B6 from fortified cereals, poultry, fish, and tofu.

3. Magnesium

Magnesium is essential for bone health and can reduce the risk of hypertension and type 2 diabetes. Women can get magnesium from nuts, seeds, leafy greens, and whole grains.

Conclusion

Women have unique nutritional needs that change as they age. Adequate intake of essential vitamins and minerals can help maintain overall health, reduce the risk of chronic disease, and support women’s life changes.

Incorporating nutrient-rich foods into a balanced diet is the best way to meet daily nutritional needs.