Female nutrition: five of the best nutrients for women

A group of women of all agesThe body needs a wealth of nutrients on a daily basis. In actual fact, it needs a whopping 45, including water! That’s not always easy to achieve everyday which is why a balanced and colourful diet, as well as some supplementation, is key for all-round good health.

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However, when it comes to female nutrition there are definitely some nutrients that women need to prioritise.

Clinical nutritionist Suzie Sawyer shares her five top vitamins and minerals for women to keep your health on top form!

Vitamin B6

Vitamin B6 is involved in the production of haemoglobin which is the protein in the blood that carries oxygen around – clearly a fundamental body requirement! However, it’s also really key in the production of a range of hormones, particularly relating to mood.

Most importantly for women Vitamin B6 has a hormone-balancing effect. Many women have found relief from unpleasant symptoms of PMS, particularly breast tenderness and mood swings, by upping their intake. And for those ladies trying to conceive, vitamin B6 helps produce progesterone needed for the corpus luteum (the early stage of pregnancy) and for pregnancy to be maintained.

A range of foods containing Vitamin B6

Whilst vitamin B6 is fairly widely available in foods including beef, poultry, fish, whole grains, nuts, beans and bananas, many women can still benefit from a top-up via a high quality multivitamin. Plus, it’s water-soluble so is quickly excreted from the body – even more reason it’s needed on a daily basis.

Vitamin D

Vitamin D is affectionately known as the ‘sunshine vitamin’ because the sun is our best source and it is made on the skin in the presence of sunlight. Unfortunately for those of us living in the UK there is not enough sun around between October and April to ensure we get enough of this essential vitamin. One of the reasons why people (and especially women) can feel low in the winter months is due to a lack of vitamin D.

Vitamin D is also important for immunity and absolutely key for healthy bones and this becomes even more important for women as they approach menopause and beyond. Peak bone density is reached at around 25 years of age, therefore girls really need to be mindful of their vitamin D intake during their early years in order to prevent future problems. If good bones aren’t built in our younger years, they’re only going to deteriorate as we get older.

A range of foods containing vitamin D

During the winter months, we certainly can’t get enough vitamin D from the sun, and food sources (oily fish, eggs, cheese, dairy and fortified foods) contain very limited amounts. A daily supplement containing at least 10 micrograms is, therefore, essential. This is also the recommendation from Public Health England.

Omega-3s

Omega-3s are also called ‘essential fats’ and for good reason. The body can’t make omega-3 fats so they need to be eaten very regularly. This may not be good news if you don’t like oily fish as this is the best source. However, food supplements are readily available, plus flaxseeds, chia seeds, hazelnuts and pumpkin seeds are all good sources.

A range of foods containing omega-3 fats

Omega-3s are crucial for balancing hormones. Additionally, as they have a potent anti-inflammatory action, they can really help in cases of heavy and painful periods, fibroids, endometriosis and PMS. So stock up on salmon (wild if possible), sardines, mackerel or vegetarian sources of omega-3s, to keep your hormones in good balance.

Zinc

Whilst it’s key to overall health for both sexes, due to its role in around 300 different enzyme reactions, having sufficient zinc is essential for women.

Zinc has a potent anti-inflammatory effect so it can really help ease period pains. Plus, it’s essential for healthy egg production and regulating monthly cycles. Furthermore, for ladies suffering from Polycystic Ovary Syndrome (PCOS), zinc helps dampen down one of the enzymes that indirectly encourages the unwanted hair-promoting hormone – one of the unpleasant side effect of PCOS.

A range of foods containing the mineral Zinc

If you are struggling with skin problems, particularly acne, zinc helps to kill bacteria that promotes spots.

Good food sources are oysters and shellfish, red meat, poultry, nuts and beans.

Magnesium

The mineral magnesium, works in a triad with vitamin B6 and zinc in keeping women balanced hormonally. All these nutrients play key individual roles in our health (especially women’s) but they work particularly well as a team!

Another very busy mineral, magnesium is involved in many different enzyme reactions in the body. It’s especially helpful in cases of period pains, PMS and hot flushes; it works for women whatever your age. Importantly, it can help to relieve stress because it dampen downs the production of cortisol, the body’s main stress hormone. Interestingly, magnesium is quickly depleted during times of stress, so even more is needed.A selection of green leafy vegetables

Eating a predominantly whole food and colour-rich diet (dark green leafy vegetables are rich sources of magnesium), will keep the body topped up with this very essential mineral.

So try to include these five key nutrients in your diet and keep your health on top form.

 

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Nutrition Tips: top three minerals and how to get them

DOuble exposure image of a woman running and meditating to represent healthy lifestyle

The body needs around 45 different nutrients everyday (including water) – that’s a staggering amount! Most of that number is made up of micronutrients – vitamins and minerals that are essential for health.

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Although they’re only needed in trace amounts, their importance in supporting our bodily systems should never be underestimated.

Clinical nutritionist, Suzie Sawyer, shares three of the most important minerals and how to make sure you are getting enough.

Zinc

Zinc is one of the hardest working of all the minerals. Obviously, all minerals are essential and have their own particular areas of expertise. However zinc gets really involved in so many aspects of our health because it’s responsible for around 200 different enzyme reactions. Enzymes are usually proteins that speed up all chemical reactions within body cells and are absolutely essential for life. So, zinc is pretty key to our existence!

Whilst zinc is involved in so many body functions, its key roles are keeping the immune system in good shape and in wound healing. Zinc is also involved in sensory functions such as taste and smell, skin health and sexual function (especially the production of male testosterone).

A range of foods containing the mineral Zinc

To give a little more detail, zinc is involved in protein production and cell regeneration, hence its role in wound healing. Zinc supplementation can improve taste and appetite which is especially important in the elderly and in some cases for supporting those with eating disorders. It is also needed for the production of male hormones and sperm plus it can help reduce an enlarged prostate.

Good food sources of zinc include oysters and other shellfish, red meat, beans, nuts, oats and pumpkin seeds.

Calcium

Calcium wins a place on the leader board because it’s the most abundant mineral in the human body. It’s primarily known for healthy teeth and bones because around 99% of it is found in one or the other. Interestingly, if too much is found in the blood stream, this can lead to calcification or hardening of the arteries; balancing calcium with sufficient magnesium (see below) helps to prevent this occurrence, however.

Calcium is also involved in muscle contraction, regulation of the heartbeat and blood clotting. However, its role in bone building is probably the most important, therefore adequate dietary intakes are essential. Unfortunately osteoporosis (the disease causing loss of bone mass), is becoming increasingly common, partly due to poor diet. It generally affects women in greater numbers than men and there is a genetic link.

A range of foods containing calcium

The best dietary source of calcium is dairy produce. However, bone loss can increase when the diet is too acidic and any high protein food can exacerbate this problem. Therefore, whilst it’s important to eat dairy produce (natural yoghurts are great) or use calcium enriched plant milks, eating other calcium-rich foods such as green leafy vegetables, all soya products plus nuts and seeds will create a good balance and help protect bone density.

Magnesium

Magnesium is the perfect partner to calcium in the bones, although only around 60% of the body’s magnesium is found there. The rest is found in muscle (hence its importance in muscle function) and soft body tissue and fluid. Magnesium is another very hard-working mineral and, just like zinc, is involved in numerous enzyme reactions, as well as a number of other really important functions.

Marginal deficiency of magnesium is actually quite common since it’s mainly found in whole foods and green leafy vegetables – another reason we need to be eating our daily greens! Low levels can make women more susceptible to Pre-menstrual Syndrome (PMS) and menstrual cramps. Additionally, high blood pressure, muscle aches and pains, poor sleep and tiredness can all be caused by low magnesium intakes.

A range of foods containing the mineral Magnesium

The other problem is that it’s easily depleted by alcohol intake, the contraceptive pill and taking in too much calcium. It’s all about balance. The best way to try to ensure you’re getting enough is to try to eat primarily low glycaemic foods which are generally wholegrains, pulses and nuts and seeds. And, of course, those wonderful dark leafy greens should also feature very regularly on the plate.

So make sure you are getting enough of these hard-working minerals in your daily diet to support all these bodily systems.

 

 

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts