If you eat a balanced diet, it's not difficult to get enough of the essential nutrients the body needs. However, menstruation, the menopause, pregnancy and fluctuating hormone levels affect the need for certain key nutrients.
1. Calcium for strong bones
If we build strong bones in our youth, we reduce the risk of osteoporosis (also called brittle bone disease) as we get older. Osteoporosis affects one in two women over the age of 50 in the UK. The risk of suffering from this debilitating condition increases dramatically if your bones are weak. Bones continue to grow in density until our late teens and early 20s. After the age of 35, we naturally lose bone density, making it increasingly important to obtain a good and continuous supply of calcium and vitamin D to keep bones strong and avoid foods and drinks that can make them weaker.
Dairy produce has always been highlighted as the best source of calcium but there are other sources to tuck into if you don’t like dairy or are
lactose intolerant such as small boned fish (sardines, anchovies), green leafy vegetables, soya milk, tofu, almonds and seeds such as sesame and sunflower seeds.
How much do you need?
As dairy products are a rich source of calcium, three portions each day should be sufficient to meet an adult’s daily need of 700mg of calcium. After the menopause, the body becomes less efficient at absorbing calcium, so you may need to up your intake.
A portion includes:
- 100g canned salmon (eaten with bones) = 300mg calcium
- 200ml semi-skimmed milk = 240mg calcium
- 150g pot low-fat yogurt = 210mg calcium
- 30g cheddar = 221mg calcium
- 25g almonds = 60mg calcium
- 100g portion sardines canned in tomato sauce = 430mg calcium
- 100g steamed tofu = 510mg calcium
- 40g dried figs =100mg calcium
- 2 slices of white bread = 85mg calcium
- 135g portion baked beans = 72mg calcium
Should you take a supplement?
If you are considering taking a calcium supplement, discuss the options with your GP or healthcare practitioner first, especially if you have a medical condition.
The two main forms of calcium in supplements are carbonate and citrate. Calcium carbonate is more commonly available and is both inexpensive and convenient. Due to its dependence on stomach acid for absorption, calcium carbonate is absorbed most efficiently when taken with food, whereas calcium citrate is absorbed equally as well when taken with or without food. If you experience digestive discomfort when taking a supplement you may find it easier to split your prescribed dose of calcium into two smaller doses taken at different times of the day. Older people often lack sufficient acid in the stomach to absorb calcium in the form of calcium carbonate, so if you're over 65 you may want to take calcium citrate. Calcium also requires vitamin D for absorption which is made by the skin in response to sunlight.
2. Folate - healthy babies, healthy heart
Folic acid or folate (vitamin B9) is essential during pregnancy to prevent neural tube defects such as spina bifida. Because the spinal cord is formed in the first 12 weeks, folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement. Folate is also good for the immune system, energy production, preventing anaemia and may also help to protect against heart disease and stroke, so it's worth making sure your diet contains enough even if you're not planning a baby.
How much do you need?
The RDA for adults and children over 11 years is 200 micrograms. Women of childbearing age considering pregnancy should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet (=600mcg) Pregnant women need a total of 700mcg during the first 12 weeks of pregnancy.
- 35g bran flakes = 100mcg folate
- 115g spinach = 131mcg folate
- 225ml tomato juice = 48mcg folate
- 115g black beans = 128mcg folate
- 1 slice wholemeal bread = 14mcg folate
- 115g steamed broccoli = 47mcg folate
- 1 orange = 47mcg folate
- 115g steamed asparagus = 132 mcg folate
- 100g wheatgerm = 270mcg folate
- 100g kidney beans = 250mcg folate
Should you take a supplement?
Our body doesn’t absorb folic acid as well when it’s in its natural folate form as it does when it’s synthetic folic acid. Although it is still good to eat foods rich in folate, it's virtually impossible to get 400mcg from your diet, so a supplement is essential. People suffering from malabsorption diseases (Crohns, coeliac) are susceptible to severe deficiency. When taking individual folic acid supplements, combine it with B12 as folic acid can mask B12 deficiency. Always check with your GP before you start taking a supplement.
3. Magnesium for a healthy system
Magnesium is vital to a number of bodily functions. It helps the body deal with stress, generate enough energy and build healthy bones. It also helps the muscles and nervous systems. Studies show that low intakes of magnesium may be linked to pre-menstrual syndrome (PMS), type 2 diabetes, osteoporosis and migraines. Symptoms of magnesium deficiency include muscular spasms, cramps, lethargy, poor memory and sleep disorders.
How much do you need?
The RDA for magnesium is 375mg. Low dietary intake is common. Green vegetables, legumes, nuts, seeds and unrefined (brown) grains are the best sources of magnesium. Magnesium is almost completely lost during food processing. It has been estimated that pre-agricultural and industrial intakes of magnesium were approximately 600mg per day.
- 25g almonds = 75mg magnesium
- 25g Brazil nuts = 56mg magnesium
- 25g sesame seeds = 50mg magnesium
- 150g baked beans = 47mg magnesium
- 100g wheatbran = 460mg magnesium
- 100g spinach = 80mg magnesium
- 1 bowl bran flakes = 36mg magnesium
- 100g cooked beans = 40mg magnesium
- 1 serving (150g) cooked brown rice =77mg magnesium
- 1 serving (60g) hummus = 37mg magnesium
Should you take a supplement?
If you are not eating nuts, seeds, wholegrain cereals, dark green leafy vegetables or beans regularly, consider adding these to your diet or taking a supplement.
A study published in The Journal of Women's Health found that taking a daily supplement of 200mg magnesium reduced PMS, fluid retention, breast tenderness and bloating by up to 40 per cent. Magnesium supplements are available in many forms - magnesium glycinate or citrate are the most easily absorbed. Magnesium oxide may be the least expensive but is the most poorly absorbed.
4. Brain-boosting omega-3 fats
Oily fish are incredibly rich in one of the most beneficial types of fat: omega-3 fatty acids. Omega-3 fats are vital for the development of a baby's brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy may help to ensure the baby develops a healthy brain and nervous system and possibly reduce the risk of having a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer's disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.
How much do you need?
We can glean all the omega-3 oils we need by eating a couple of 140g portions of oily fish each week.
- 115g salmon (fresh) = 1.7g omega-3
- 150g mackerel = 2.2g omega-3
- 150g tuna (fresh) = 2.4g omega-3
- 115g sardines (canned) = 1.8g omega-3
- 30g walnuts = 2.6g omega-3
- 30g flaxseeds = 1.8g omega-3
- 100g Omega-3 eggs = 0.2g omega-3
Should you take a supplement?
As a daily supplement in healthy people who rarely eat fish, fish oil supplements are usually taken in the 0.5-1.0g per day range. This value increases for people with chronic ailments. Omega-3 fatty acids inhibit blood clotting, so consult a doctor before using fish oil supplements if you have a blood disorder or are taking anticoagulant medications. Cod liver oil preparations are a good source of omega-3s but they contain vitamin A, which can be toxic in large amounts, so if you’re taking other supplements such as a multi vitamin, it’s easy to exceed the maximum safe dose. Pregnant women are advised to use an alternative source of fish oil without vitamin A - look for supplements labelled simply as omega-3 supplements.
5. Iron for energy
Studies suggest that one in four women in the UK has low iron stores. Needed throughout the body, iron is essential for the manufacture of haemoglobin, which carries oxygen from your lungs around the body. The mineral is also part of many enzymes and is integral to the immune system. An iron deficiency can make you feel weak, unable to concentrate and more susceptible than normal to infection.
How much do you need?
According to government surveys, the majority of women do not reach the RDA of 14.8mg per day. Post-menopausal women have an RDA of 8.7mg per day. Until then it's important to ensure you get enough. Initially there are no symptoms, but as iron stores dwindle, so does your body’s ability to produce healthy red blood cells. The result is the iron deficiency anaemia, which can be marked by weakness, fatigue and paleness.
- 100g pork liver = 20mg iron
- 100g beef liver = 8mg iron
- 1 bowl bran flakes = 7mg iron
- 100g beef = 2.5mg iron
- 25g sunflower seeds = 1.6mg iron
- 25g pumpkin seeds = 4.2mg iron
- 100g spinach = 3.2mg iron
- 2 slices wholemeal bread = 1.8mg iron
- 1 portion baked beans = 1.9mg iron
- 8 dried apricots = 1.7mg iron
- 1 egg = 0.8mg iron
Should you take a supplement?
Women with heavy periods and those who don’t eat meat should consider supplementation. Iron supplements are available, but some forms such as ferrous sulphate may cause constipation and stomach upsets. Iron is toxic in excess and, although there is little risk of getting too much from food, you should consult your doctor before taking iron supplements. Iron is best absorbed when taken on an empty stomach but alongside meals or drinks rich in vitamin C to increase uptake.
ONIONS contain a high concentration of quercetin, an antioxidant that helps protect and strengthen damaged cells. Onions are great for raising good cholesterol levels, lowering high blood pressure and helping to thin the blood, warding off blood clots.
creases immune function by promoting the growth of white cells - the body's natural germ fighters. Garlic has been proven to slow the growth of harmful bacteria, yeasts and fungi. Fresh garlic is always the best choice and is a good alternative to antibiotics. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure. I take two crushed cloves a day with water to keep bugs out of my system and avoid picking up flus or viruses.
BROCCOLI is rich in magnesium and vitamin C, which is known to help fight infections and viruses and is considered one of the most powerful immunity boosters available. Vitamin C promotes the production of interferon, an antibody that blocks viruses and infections from getting deep into cells.
QUINOA is perfect as a fast and filling nutritional breakfast - just add almond milk for an added boost of protein. Not strictly a grain, quinoa (pronounced keen-wah) is derived from the seed of a plant related to spinach and is a true superfood. It is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself. As well as being high in protein, with few carbohydrates and a dose of healthy fats, quinoa contains an amino acid called lysine, as well vitamin B6, thiamine, niacin, potassium, riboflavin, copper, zinc, magnesium and folate.
KALE is a fibre-rich, dark green leafy vegetable which looks similar to spinach and is jam-packed with essential vitamins and minerals. The vitamin A and C in kale is fantastic for your skin and can slow down premature ageing. It also contains lutein, a nutrient that is beneficial for your body and complexion, and also brightens the whites of the eyes. One serving of cooked kale provides more than half the recommended daily allowance of vitamin C.
WILD SALMON is a great source of protein and contains minerals such as iodine, potassium and zinc. It also contains omega-3 fats - the ultimate anti-ageing nutrient and a major component of brain and nerve tissues. Omega-3 fats are also beneficial for good eyesight. Wild salmon contains loads of vitamin D and selenium for healthy hair, skin, nails and bones. For optimum health benefits, consume salmon at least three times a week.
NUTS are not only yummy but also contain healthy oils, fibre, vitamins, minerals, potent phytochemicals and the amino acid arginine. Walnuts are one of the best plant sources of protein, and all nuts are beneficial for heart health - eating a handful of nuts five times a week reduces your risk of coronary heart disease. Nuts are rich in fibre, B vitamins, magnesium and antioxidants such as vitamin E. If you are concerned about mould and mycotoxins in nuts, soak them in water and sea salt overnight and then dry in the oven for a yummy crispy snack.
SPINACH is bursting with delicious health benefits. It contains a cross section of phytonutrients and antioxidants, including vitamins K, C, and E, beta-carotene, coenzyme Q10, folate, iron and the carotenoids lutein and zeaxanthin.
SARDINES are high in omega-3 oils, contain almost no mercury (unlike larger fish), and are loaded with minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, and are rich in vitamin B. Not a sardine fan? Try flax seeds, walnuts or chia seeds for an omega-3 blast.
EGGS have had a chequered past, but it has now been proven that eating eggs in moderation will not give you high cholesterol as originally reported. In fact, eggs have stellar stats, full of high-quality proteins, essential minerals and vitamins, including vitamin B12 and folate. An egg is a compact package of nutrition that provides every vitamin except vitamin C. Eggs are also a rich source of vitamin K - one egg contains one-third of the daily recommended amount for women. I usually have about two or three servings per week.
1. Moringa
2. Acai
3. Maca
4. Chlorella
5. Baobab
6. Spirulina
- Even if you’re not keen on 
- Don’t give up before you’ve gone out. Think positively about yourself and know that you can stop at one or two treats - you don’t need to go crazy at the buffet table just because it’s party season.
