While many dietary guidelines apply similarly to all people, certain foods and nutrients are particularly important for women. The American Dietetic Association recommends a nutrient-rich diet based upon fruits, vegetables, whole grains and lean protein sources. Ensuring that most of your food choices are optimum and allowing yourself some "wiggle room" for occasional indulgent foods can enhance your wellness and prevent many health problems throughout your life. For best results, seek specified guidance from a qualified professional.
Iron
Iron is a mineral your body requires in trace amounts. It contributes to oxygen and enzyme transportation throughout your body and helps regulate cell production. According to the Office of Dietary Supplements, teenage girls, women of childbearing age and pregnant women are at risk for iron deficiency because their need for iron is highest. Heavy menstrual flow also increases your risk of iron depletion and deficiency. To prevent symptoms of iron deficiency, such as fatigue, decreased school or work performance and reduced immune system function, consume iron-rich foods regularly. Foods rich in iron include: fortified cereals, soybeans, lentils, kidney, black and navy beans, molasses, tofu and boiled spinach. Fresh spinach, raisins and whole-grain breads contain modest amounts of iron.
Calcium
Proper intake of the mineral calcium is crucial for bone health. Since women begin losing bone density in their thirties, the American Dietetic Association recommends consuming calcium-rich foods daily for improved and maintained bone strength and to help prevent osteoporosis. Foods rich in calcium include: milk, yogurt, cheese, sardines, tofu, fortified cereals, soy milk, almond milk and orange juice. Most dairy products are also fortified with vitamin D, a nutrient necessary for proper calcium absorption. If you do not consume vitamin D through dairy products, fish or other foods, or are not exposed to sufficient sunlight, which helps your body produce vitamin D, discuss the potential need for supplements with your doctor.
Vitamin B
B vitamins are a group of water-soluble nutrients that support numerous important functions, such as your metabolism, energy and physical growth and development. According to the American Dietetic Association, the B vitamin folate -- or the synthetic form, folic acid -- is particularly important for women of childbearing age, since it plays a crucial role in healthy fetal development. Foods rich in folate include: citrus fruits, leafy green vegetables and legumes, such as beans, lentils and split peas. Fortified cereals, breads, pizza crust and other foods often contain valuable amounts of folic acid. Other sources of B vitamins include lean poultry, fish, dairy products, eggs, potatoes, peppers and whole grains. If you do not consume animal-derived foods or beverages, including dairy products, discuss the potential need for vitamin B12 supplements, since few vegetarian foods supply sufficient amounts.
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