For men and women, a good, balanced diet is the foundation of a healthy lifestyle but ever wonder that why women are dietary requirements different from men's? Good question!

Trying to manage the responsibilities of family, career, or school, as well as media pressure to look and eat a specific way, can make maintaining a healthy diet challenging for any woman. Also, the nutritional requirements of a woman change as she grows.

As puberty begins, bringing with it changes to the body and hormones. Each stage of a girl's life demands special attention and care to ensure that she gets the nutrition she needs.

It's usually a Leva good idea to see a nutritionist regularly to keep track of your progress and ensure that your body is getting what it requires, avoiding any future difficulties caused by negligence.

Women's nutritional requirements

Women's nutritional requirements differ from those of men. This is due to the hormones that women generate. The following vitamins and minerals should be included in your diet:

• Iron

Iron aids in synthesising haemoglobin, which is responsible for the delivery of oxygen throughout the body. It's also essential to take care of your skin, hair, and nails. Iron deficiency or anaemia is caused by blood loss during menstruation and even more so during pregnancy and lactation.

As a result, women's iron requirements are often higher than men's. Food that contains irons is;

• Meat
• Fish
• Poultry
• Spinach
• Lentils
• Fortified cereals

Vitamin C aids in the absorption of iron, thus foods high in this vitamin, such as;

• Broccoli
• Tomatoes
• Citrus fruits

Along with increasing your intake of iron-rich foods and vitamin C sources, it's also vital to think about your existing diet and what can be cut out.

• Calcium

Calcium is another important element to consider. It is suggested that men and women (above the age of 19 and not breastfeeding) ingest roughly 700mg of calcium each day. This should be easy to come by in your diet. 

Even though the recommended calcium intake for men and women is the same, women's proportion of calcium consumed is higher since women consume fewer calories. Women's bone density begins to deteriorate around the age of 35, and they are thought to be more susceptible to illnesses like osteoporosis.

This is especially true during menopause when calcium needs tend to increase.

Calcium-rich foods are;

• Dairy products
• Green leafy vegetables
• Almonds
• Soya beans
• Fish 

The absorption of calcium from diet is aided by vitamin D. While the majority of this is obtained via sunlight, vitamin D can also be obtained through diet. Meals high in vitamin D include oily fish, eggs, dairy, and fortified foods.

• Folic acid

Both women and males require folic acid. Folate is also necessary for developing red blood cells, and young women are more likely to create folate-deficient anaemia if they don't get enough folic acid in their diet. Folate can help your body produce oestrogen during menopause later in life.

You can consume folic acid from; Spinach, Nuts, Beans, orange juice, bread, pasta and cereal. When a woman becomes pregnant, folic acid becomes even more necessary. This is because folic acid helps in;

• During pregnancy, folic acid aids in the production of the neural tube, which grows into your baby's brain and spinal cord.

• Folic acid is found in prenatal vitamins because it may lower the risk of having a baby with a brain or spinal cord abnormality.
• Even if you don't intend to become pregnant, it's critical to take this vitamin daily. Unplanned pregnancies account for almost half of all pregnancies. Folic acid is required by a growing baby in the early weeks of pregnancy before many women are aware that they are expecting.

Adults should ingest 0.2mg of folic acid per day, and if you're attempting to conceive or are in the first 12 weeks of pregnancy, you should normally boost your intake by 0.4mg using a supplement. 

If you're unsure, get Project Twenty21 expert guidance or talk to your doctor. If you have a family history of spina bifida, talk to your doctor about whether you should take a different folic acid supplement.

What to consider when it comes to women's nutrition

Certain areas of women's health, such as if you've been diagnosed with endometriosis or polycystic ovarian syndrome (PCOS), may require additional nutritional support.

Furthermore, various life periods, such as pregnancy or menopause, provide unique challenges. Having the focused assistance of a competent nutritionist can assist you in tailoring your diet to your specific requirements.

Is it possible to improve my PMS symptoms by adequate nutrition?

To put it simply, yes. Bloating, cramps, exhaustion, and mood swings are common symptoms of hormonal fluctuations during the menstrual cycle. Here are a few simple nutritional remedies:

• Consume foods that are high in iron and zinc. Red meat, liver, eggs, leafy green vegetables, and dried fruit have been demonstrated to aid some women with PMS symptoms.
• Increase your calcium consumption. Several studies have connected calcium-rich foods like milk, yoghurt, cheese, and leafy green vegetables to a reduction in PMS symptoms.
• Trans fats, deep-fried meals, and sugar should all be avoided. All of them are inflammatory, which can make PMS symptoms worse.
• Eliminate salt from your diet to avoid bloating. If you tend to retain water and develop bloating, avoiding salty snacks, frozen dinners, and processed foods will help.
• Food sensitivities should be avoided. Food allergies can cause PMS, which is a common symptom. Dairy and wheat are two common offenders. Remove the probable food from your diet and observe if your symptoms improve.
• Caffeine and alcohol should be avoided. Both aggravate PMS symptoms, so stay away from them when you're on your period.
• Look into supplementing your diet with vitamins. Some women may benefit from taking a daily multivitamin or supplementing with magnesium, vitamin B6, or vitamin E. Supplements, on the other hand, do not replace a well-balanced, healthy diet. It's always better to get your vitamins and nutrients from food.
• To relieve cramps, include vital fatty acids in your diet. Cramping has been demonstrated to benefit from omega-3 fatty acids. Examine whether eating extra fish or flaxseed helps to alleviate PMS symptoms.

Pregnant or breastfeeding women should eat healthily

To give enough nutrients for your growing kid, you simply need roughly 300 more calories per day. Gaining weight during pregnancy is normal, and breastfeeding can aid in weight loss once the baby is delivered.

Dietary advice for pregnant women

• Omega-3 fatty acids are important for your baby's neurological and early visual development, as well as breast milk production after birth. Twice a week, eat two meals of cold-water fish like salmon, tuna, sardines, herring, or anchovies. Sardines are widely considered the healthiest and most sustainable seafood to ingest, while seaweed is a good vegetarian source of Omega-3s.
• Avoid consuming alcoholic beverages. No amount is safe for the newborn.
• Reduce your coffee intake, associated with an increased risk of miscarriage and can impair iron absorption.
• Instead of a few large meals, eats smaller, more regular ones. This will aid in the prevention and alleviation of morning sickness and heartburn.
• Pregnant women should avoid foods that could be harmful to them. Among them are soft cheeses, sushi, deli meats, raw sprouts, and mercury-rich seafood such as albacore tuna, swordfish, tilefish, and king mackerel.
• High-quality protein is also necessary for your baby's developing brain and nervous system. Choose high-quality protein from fish, poultry, dairy, and plant-based sources rather than only red meat.

Dietary advice for breastfeeding mothers

• Increase your calorie intake to assist your body to maintain consistent milk production.
• Healthy protein and calcium sources should be prioritised because they are in higher need during lactation. Nursing mothers need about 20 grammes more high-quality protein per day than they did before they became pregnant to increase milk production.
• Unless your doctor advises otherwise, take prenatal vitamin pills, which are still beneficial during nursing.
• Alcohol, coffee, and nicotine should all be avoided. Just as you did throughout pregnancy, abstain from drinking and smoking, and restrict your caffeine intake.

Dietary suggestions to help with menopausal symptoms

For up to a decade before menopause, your reproductive system prepares to retire, and your body modifies its hormone production. As you approach menopause, you can alleviate common symptoms by eating healthy.

• Calcium consumption should be increased to support bone health and avoid osteoporosis (together with vitamin D and magnesium).
• Cut out alcohol, sugar, white flour products, and coffee to relieve hot flashes and increase your consumption of healthy fats.
• Omega-3 and omega-6 essential fatty acids can help to boost hormone production and give your skin a healthy glow. Evening primrose and blackcurrant oils are abundant in gamma-linolenic acid (GLA), a fatty acid that can help balance hormones and alleviate hot flashes.
• Flaxseed has been shown to aid with hot flashes. Lignans, which are plentiful in flaxseed, help to regulate hot flashes and balance hormone levels. Incorporate 1 to 2 tablespoons of ground flaxseed into your regular diet. It goes well with soups, salads, and main dishes.
• Increase your soy consumption. Soy products are high in phytoestrogens, plant-based oestrogens that are equivalent to oestrogen produced by the body. Soy may help regulate menopausal symptoms, according to several types of research. Soy milk, tofu, tempeh, and soy nuts are all-natural soy sources.

Endometriosis

Endometriosis is a medical disorder in which body tissues outside the womb act like the womb's lining. While there aren't many studies on the effect of nutrition on the illness, it's thought that eating a well-balanced diet can help manage symptoms.

While some meals are known to help regulate hormones naturally, others may have the opposite impact.

Polycystic ovary syndrome (PCOS)

Your doctor will go over the various treatment choices with you once you've been diagnosed with PCOS. Weight gain is one of the most prevalent symptoms of PCOS, thus consulting a nutritionist can help you control this symptom.

Having this added aid in managing your weight can help you improve your health, which can only enhance the medical treatment you're undergoing.

Conclusion

Everyone needs to eat a healthy diet. Women, in particular, go through so many hormonal and physical changes in pregnancy, menopause, and all the stages in between during their lives that eating a well-balanced diet rich in vitamins and nutrients is essential for optimal health.

While what works best for one woman may not always be the best option for another, the essential thing is to tailor your diet to your specific nutritional requirements. Nutrition must be monitored from birth to old age, as dietary requirements alter at different stages of a woman's life.