The nutritional needs of women change during different phases of life. Premenopausal women have different nutritional requirements for optimal health than women who have already been through the change of life. Knowing which vitamins, minerals and other nutrients should be adjusted for optimal nutrition during this time can make a significant difference in health and well-being, easing the body through the physical and hormonal changes that occur during this period.
Calcium
Calcium is an essential mineral for women of all ages, playing an vital role in bone strength and the prevention of osteoporosis. However, the amount of calcium needed in the daily diet changes during the various phases of a woman's life. Premenopausal women, according to the National Institute of Health, should take in 1,000mg of calcium daily to aid in maintaining bone health. Calcium is best absorbed by the body when obtained from food, but supplements can be helpful for those unable to meet those daily requirements by diet alone. Milk, yogurt, cheese and other dairy products, are rich in calcium, as are broccoli, figs, sardines and salmon.
Vitamin D
Vitamin D is necessary for a variety of bodily functions. However, among its most important functions for the premenopausal woman is its ability to assist in the absorption and use of calcium, making it essential for bone health. According to a report printed by The American Journal of Clinical Nutrition, 36 percent of healthy adults are deficient in vitamin D, and people of color are more likely to be deficient in this critical nutrient than Caucasians. According to the National Institute of Health, adequate intake of vitamin D for premenopausal women is 200 IU daily. Vitamin D rich foods include fortified dairy products and fatty fish, such as salmon, mackerel and tuna.
Iron
Iron is a vital nutrient for premenopausal women. Iron is essential for the transportation of oxygen throughout the body, as well as playing a role in energy production, the immune system and the central nervous system. According to the World Health Organization, iron deficiency is the most common and widespread nutritional disorder in the world. Daily requirements of iron are higher for women than men, making them particularly vulnerable to deficiency. The recommended daily allowance of iron for premenopausal women is 15 mg. Iron rich foods include red meat, liver, seafood, beans and fortified breakfast cereals.
References
- The American Journal of Clinical Nutrition: Too little vitamin D in premenopausal women: why should we care?
- National Institute of Health: Dietary Supplement Fact Sheet: Vitamin D
- National Institute of Health: Dietary Supplement Fact Sheet: Calcium
- World Health Organization: Micronutrient Deficiencies: Iron Deficiency Anemia
Member Comments