Calcium, iron, protein, and more: Essential nutrients for all women across all age groups

Iron is vital for producing haemoglobin, the protein in red blood cells that carries oxygen to tissues. Iron needs increase during menstruation and pregnancy. (Image: Canva)

Nutrients play a vital role in supporting the health and well-being of women at every stage of life. From adolescence to adulthood and into the golden years, adequate intake of essential nutrients is crucial for maintaining optimal health. As women age, nutrient needs may change due to factors such as hormonal fluctuations, decreased bone density, and changes in metabolism. Adequate intake of calcium and vitamin D becomes even more critical to maintain bone health and prevent osteoporosis. Antioxidants like vitamins C and E help to combat oxidative stress and protect against age-related diseases.

Furthermore, nutrients such as folate, vitamin B12, and omega-3 fatty acids are important for cognitive health and may help reduce the risk of cognitive decline and dementia in later years, says gynaecologist Neha Verma who practices in Noida under her clinic child and mothercare centre.

Let’s take a look at essential nutrients women needs at every age and how to consume them.

Calcium: Essential for bone health and preventing osteoporosis, especially important for women as they age. Good sources include dairy products like milk, yogurt, and cheese, as well as fortified plant-based alternatives like soy milk, leafy green vegetables such as kale and broccoli, and canned fish with bones like sardines.

Iron: Vital for producing haemoglobin, the protein in red blood cells that carries oxygen to tissues. Iron needs increase during menstruation and pregnancy. Good sources include lean meats, poultry, fish, beans, lentils, tofu, fortified cereals, and dark leafy greens like spinach, says Verma.

Folate (Folic acid): Important for fetal development during pregnancy and for preventing neural tube defects. Good sources include leafy green vegetables, citrus fruits, beans, peas, and fortified cereals and bread.

Omega-3 fatty acids: Crucial for heart health and brain function. Sources include fatty fish-like salmon, trout, and sardines, flaxseeds, chia seeds, walnuts, and fortified foods like omega-3 enriched eggs.

Vitamin D: Essential for calcium absorption and bone health. Sunlight is a natural source, but it can also be found in fatty fish, fortified dairy products, fortified plant-based milk alternatives, and supplements.

Vitamin B12: Important for nerve function and the formation of red blood cells. It's mainly found in animal products like meat, fish, eggs, and dairy. Vegetarians and vegans may need to supplement or consume fortified foods.

Magnesium: Needed for over 300 biochemical reactions in the body, including energy production, muscle function, and bone health. Good sources include whole grains, nuts, seeds, legumes, leafy green vegetables, and dark chocolate.

Protein: Necessary for building and repairing tissues, including muscles, bones, skin, and blood. Good sources include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

Antioxidants (Vitamins C and E): Help protect cells from damage caused by free radicals, which can contribute to aging and disease. Sources include fruits, vegetables, nuts, seeds, and whole grains.

Water: Essential for overall health and hydration. Women should aim to drink at least 8 cups (about 2 liters) of water per day, more if they're physically active or in hot climates.

To ensure adequate intake of these nutrients, women should focus on consuming a varied and balanced diet that includes a wide range of nutrient-dense foods.