Daily Nutrition for Women

Supplementation Can Be Important But Shouldn't Replace A Healthy Diet

Getting the right amount of essential nutrients for your body is important for your health. According to the National Institutes of Health, the body needs nutrients, not only to provide the strength we need to function in our busy daily lives, but to maintain healthy tissues and organs.

Eating well is one of the best ways to take care of yourself and your dependents. What you eat makes a big difference in how you look and feel. Monitoring your daily nutritional intake will  provide energy to get through your workday, take care of your mood, help you maintain your weight and keep you looking your best.


What you eat can be of great support as you go through various stages of your life. Food choices can help reduce PMS, improve fertility, fight stress, create an easier pregnancy and relieve the symptoms of menopause. At any age, a commitment to a healthy diet will help you look and feel your best so that you stay on top of your commitments, and enjoy life.


Good nutrition starts with the basics: a balanced diet consisting of whole grains, vegetables, fresh fruits, healthy fats as well as lean protein. These foods provide women with a lot of energy, leading to permanent weight control, and are a key component to looking and feeling great at any age. Keep yourself informed about the daily nutritional requirements for women. Here are some important things you should know:


  • It is important that women of all ages eat foods that promote strong, healthy bones. Women have a higher risk of developing osteoporosis than men. Calcium and magnesium with vitamin D are vital for the bones of women. For calcium, the recommended daily allowance varies from 400 to 1,200 mg/day. For magnesium, the recommended daily allowance is 500 to 800 mg/day. For Vitamin D, aim for between 1,000 and 2,000 IU daily.
  • Women need more iron than men. This is due to the menstrual cycle. Signs of iron deficiency anemia are fatigue, disorientation and breathing difficulty. The recommended daily nutrition for a woman below 50 years of age is 18 mg per day. Postmenopausal women will fall to 8 milligrams.
  • Protein provides energy. It is also vital for repair and growth. With a protein-rich diet, many people tend to eat too much protein. Excess protein accelerates calcium loss in urine. Therefore, women at high risk of osteoporosis should be careful not to eat too much protein. In general, the recommended daily nutrition is calculated on the basis of 0.8 grams of protein per kilogram of body weight.

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