Nutritional requirements for women differ from those of men, as women are more prone to certain deficiencies and face unique health challenges throughout their lives, including hormonal changes, reproductive health concerns, skin health fluctuations and bone health issues.
In this article, Plenish Nutritionist Katie Morley highlights five nutrients that deserve special recognition for supporting women’s health at different ages and life stages.
1. Omega-3 Fatty Acids
Omega-3 fats, a type of polyunsaturated fat, play a key role in women’s health. Research suggests they may improve mental well-being, enhance cognitive abilities, alleviate menstrual discomfort and reduce menopausal night sweats. During pregnancy, omega-3s may contribute to fetal neurological development, while during menstruation, they may help reduce inflammation, muscle cramps, bloating and breast tenderness, as well as ease psychological symptoms of premenstrual syndrome (PMS).
Omega-3s are also effective at reducing inflammation, which facilitates healthy joints and promotes bone density and strength by improving the body’s ability to absorb calcium - an essential nutrient for maintaining healthy bones.
Plant-based sources of omega-3s include chia seeds, ground linseed, shelled hemp seeds, walnuts, spirulina, and chlorella.
2. High-Fibre Foods
Fibre, found in plant-based foods such as whole grains (like brown or wild rice, quinoa, and buckwheat), nuts, seeds, beans, pulses, fruits, and vegetables, is particularly beneficial for women during menstruation. It can help ease menstrual pain, cramps and bloating while also contributing to a healthy gut microbiome by nourishing beneficial bacteria and promoting regular bowel movements. This, in turn, helps reduce inflammation and aids hormonal balance, which is especially important during menstruation.
Fibre also aids in blood sugar control, helping to maintain steady energy levels throughout the day. Additionally, it can support healthy weight management by promoting a feeling of fullness for longer periods.
3. Antioxidants
Antioxidants are powerful compounds that protect cells from damage caused by free radicals, which can lead to oxidative stress and increase the risk of chronic diseases. By neutralizing these harmful free radicals, antioxidants may contribute to women’s health in several ways: they reduce inflammation, improve skin health by protecting against UV damage, minimise the appearance of lines and wrinkles, and boost the immune system and cognitive function.
Additionally, antioxidants may promote fertility by supporting ovulation and maintaining egg health, both of which are crucial for successful conception and pregnancy. They can also help alleviate menstrual symptoms - vitamins A, C and E are known to ease PMS, while vitamin D plays a role in balancing hormones.
Foods rich in antioxidants include colourful fruits and vegetables (especially berries and dark leafy greens), nuts, seeds, and dark chocolate (with 70% or more cocoa).
4. Plant-based Protein
Protein is essential for women’s health as it helps develop lean muscle mass, strengthen bones, and optimize the body’s metabolic rate. Composed of amino acids, protein serves as the building blocks for vital hormones that regulate mood, fertility, and reproductive health, including menstrual cycles.
Protein also helps with energy levels and mood by stabilizing blood sugar, slowing the absorption of glucose into the bloodstream, and aiding in the production of neurotransmitters such as L-theanine, GABA (gamma-aminobutyric acid), and endorphins. These neurotransmitters help promote feelings of calm and reduce stress.
Plant-based sources of protein include beans, nuts, seeds, whole grains, and soy products like tempeh and tofu.
5. Vitamin D, Iron and Magnesium
Vitamin D is paramount for women’s health, supporting strong bones, hormonal balance and a healthy immune system. While natural sunlight is the best source of vitamin D, mushrooms are among the top plant-based sources, as they can produce vitamin D3 when exposed to sunlight, similar to humans.
Iron is essential for producing red blood cells, which transport oxygen throughout the body. Optimal oxygen delivery is crucial for the proper functioning of our bodily systems, including brain function, energy levels and immunity. Women are more susceptible to lower iron levels during menstruation and pregnancy, so it is important to adjust intake to meet the needs of different life stages. Plant-based sources of iron include dark leafy greens, pulses like chickpeas, lentils, and kidney beans, nuts and seeds, dried fruits such as apricots, prunes, and figs, as well as wholemeal bread and flour.
Magnesium is a mainstay for improving women’s health, facilitating muscle and nerve function, bone health and blood sugar regulation. For hormonal health, magnesium may be especially helpful in easing PMS symptoms by reducing cramps, improving mood swings, alleviating bloating and lowering stress and tension. Sources of magnesium include nuts and seeds, legumes, leafy greens, whole grains, fruits, dark chocolate, avocados, and tofu.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk