3 Special Nutrients That Women Need

Celebrating Mother's Day is also about celebrating women. And women need to focus on a few special nutrients for good health including: calcium, folate and iron. The good news is that there are plenty of heart healthy ways to get enough.

1. Calcium

This important mineral is something we need at every age and stage of life, since calcium aids in the formation and maintenance of bones and teeth. Women between the ages of 19 and 50 need 1,000 milligrams (mg) of calcium. In the later years, women need 1,200 mg of calcium daily. If you're finding it difficult to get your required daily amount, focus on including calcium rich foods in your diet.

Try these heart healthy choices to help you get enough calcium every day:

Enjoy low-fat milk or yogurt throughout the day. Have whole grain cereal with low-fat milk at breakfast, a cup of low-fat milk at lunch, and some low-fat yogurt for dessert or a snack. Each cup (250 mL) of milk offers approximately 315 mg of calcium. A cup of calcium enriched soy beverage contains about the same amount of calcium.
Add low-fat cheese to sandwiches, salads and casseroles. A slice of low-fat Swiss cheese, for example, contains approximately 480 mg of calcium.
Choose plenty of leafy green vegetables, especially kale. A ½ cup (125 mL) serving of cooked kale contains approximately 95 mg of calcium. Broccoli is another calcium-rich vegetable.

2. Folate.

Folate – also known as "folic acid" or "folacin" – aids in red blood cell formation. For women planning to have a baby, folate is a factor in the normal early development of the fetal brain and spinal cord. Women need approximately 400 micrograms (mcg) daily. If you or your daughter are planning a pregnancy, already pregnant or breastfeeding, you may need to take a folate supplement. Talk to your doctor, dietitian or health care professional.

Try these heart healthy choices to help you get enough folate every day:

Plan to make meatless meals with beans and lentils. Romano beans and lentils are folate all-stars, delivering between 265-270 mcg of folate in a ¾ cup (175 mL) serving.
Serve steamed asparagus or stir-fried spinach as a side dish. These vegetables contain 120 mcg of folate in just ½ cup (125 mL) serving.
Make salads with a variety of leafy green vegetables. A cup (250 mL) of greens such as Romaine lettuce, mustard greens and endive has between 80-110 mcg of folate.
Read the ingredients list and look for breads, cereals and pasta that have been enriched with folate. Bonus – these foods will also be enriched with iron. The amounts of folate and iron will vary from product to product.

3. Iron.

Iron is a factor in red blood cell formation. Up to age 50, women need 18 mg of iron every day. After age 50, the daily requirement for women is 8 mg. Apart from taking a supplement, focusing on foods rich in iron will help you get your daily required amount.

Try these heart healthy choices to help you get enough iron every day:

Choose lean cuts. Choose lean beef such as round roast, eye of round steak, strip loin steak, sirloin steak, and lean or extra lean ground beef for a heart healthy source of iron. A 75 gram (2½ oz) serving of cooked beef has between 1.5 to 3 grams of iron.
Think seafood! Shrimp and sardines both contain approximately 2 mg of iron in a 75 gram (2½ oz) serving.
Get iron from beans, lentils and chickpeas too. On average, there's 2 to 6.5 mg of iron in ¾ cup (175 mL) of these foods. Maximize the iron absorption by adding a food or drink that contains vitamin C, such as red peppers or orange juice.
Snack on pumpkin seeds! You'll get 8.5 mg of iron in a typical serving, which is ¼ cup or 60 mL.

3 Special Nutrients That Women Need

3 Special Nutrients That Women Need

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