Super Nutrients for Women

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Women need different nutritional value from the foods they consume at each stage of their life. Superfoods, loaded with various nutrients may help women live a longer, healthier and fuller life.

SUPERFOODS THROUGH THE AGES

Women in Their 20 to 30's

Nutrient: Folic Acid

Generally, women in their 20's and 30s are in the child bearing age range. Therefore, folic acid is of vital importance in their diets. Folic acid is an essential mineral for the healthy development of the foetus during pregnancy. '

Superfood Sources for Folic Acid: asparagus, dark green leafy vegetables.

Nutrient: Iron

Pre-menopausal are of a greater risk of becoming anaemic than those post-menopausal women, especially if they are vegetarian.

Superfood Sources for Iron: pumpkin seeds, legumes.

Nutrient: Calcium

Women in their 20's and 30's are building up their peak bone mass stores and for this they need calcium as the key building block. Building strong bones early on in life decreases the risk of developing osteoporosis later on in life.

Superfood Sources for Calcium: Kale, broccoli, almonds


Women in Their 30's to 40's

Nutrient: Omega 3 Fatty Acids

Some women, especially in their 40's and above may show blood lipid profiles with a higher ratio of triglycerides to HDL. This group of women may be at an increased rate of developing cardiovascular disease. Omega 3 fatty acids are great for protecting the heart and blood vessels. They do this by bringing down the triglyceride levels and at the same time increasing HDL.

Superfoods Sources for Omega 3 Fatty Acids: chia seeds, flaxseeds, cold water fish

Nutrient: Vitamin C

Vitamin C is a potent immune booster. It also helps with collagen production which is important in supporting skin elasticity which can lessen the appearance of fine lines and wrinkles.

Superfood Sources for Vitamin C: Brussel sprouts


Women in Their 50's

Nutrient: Vitamin E

Vitamin E is a powerful antioxidant as well as vitamin. As we age, we are more prone to stress and pollution and therefore free radical damage. Antioxidants are important in order to combat these free radicals and increase health and wellbeing.

Superfood sources for vitamin E: Black rice (loaded in antioxidants and a rich source of vitamin E).

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