Women should consider supplementing lutein for healthy and bright eyes, as well as increasing vitamin D and calcium intake to help slow down osteoporosis due to hormonal changes during menopause. Lutein is beneficial for preventing age-related macular degeneration, improving cognitive function, reducing cancer risk, and supporting heart health. Foods high in lutein include kale, spinach, cabbage, and mustard greens.
Osteoporosis in women is often a result of age and hormonal changes during menopause. Estrogen fluctuations during this time can affect skeletal cells. It is recommended that adults get 800-1,000 mg of calcium per day, with higher amounts needed for pregnant and lactating women. Calcium can be found in dairy products, vegetables like broccoli, spinach, kale, cabbage, and pumpkin.
Vitamin D is essential for strengthening immunity, mood regulation, reducing depression, and preventing cardiovascular disease. It also helps the body absorb calcium. Women aged 30-49 should aim for 600 IU of vitamin D daily, while those aged 50-70 may need 600-800 IU. Getting vitamin D from sun exposure should be done cautiously to avoid skin damage and cancer.
Omega-3 fatty acids, particularly DHA and EPA, are important for heart, eye, and brain health. They can help enhance memory and cognition, which is beneficial for middle-aged individuals. Sources of omega-3 include dairy, avocados, walnuts, chia seeds, and olive oil.
Folate is crucial for forming red blood cells and is especially important for pregnant women in the early stages of pregnancy. Adult women should aim for 400 mcg of folate per day, with higher amounts needed for pregnant or breastfeeding women. Foods rich in folate include whole grain bread, peas, lentils, asparagus, eggs, green leafy vegetables, and nuts.
Iron deficiency can lead to fatigue, pale skin, frequent illnesses, difficulty breathing, hair loss, and brittle nails. Adult women need 18 mg of iron daily, with varying amounts for different age groups and pregnant women. Sources of iron include beef, pork, shellfish, and green beans.