Five nutrients every woman needs

As women undergo complex changes over the years, their bodies need a variety of nutrients. Nutritionist Fiona Hunter explains what you need and when.

If you eat a balanced diet, it's not difficult to get enough of the many nutrients our bodies need. However, menstruation, the menopause, pregnancy and fluctuating hormone levels affect the need for certain key nutrients.

1. Calcium for strong bones

Osteoporosis, also called brittle bones, 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 diet lacks calcium. Studies suggest that a low intake may also be linked with PMS. Until your mid-20s, it's vital not to skimp on calcium while your bones grow, but it remains important for bone health at all ages.

Until your mid-20s, it's vital not to skimp on calcium while your bones grow

How much do you need?

The Recommended Daily Amount (RDA) is 700mg, which can usually be gained from three servings of dairy. After the menopause, the body becomes less efficient at absorbing calcium, so you may need to up your intake.

2. Folate - healthy babies, healthy heart

Folate is essential during pregnancy to help 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. New research suggests a good intake of folate 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 is 200 micrograms. Women of childbearing age should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet.

3. Magnesium for a healthy system

Studies show that low intakes of magnesium may be linked with PMS, while other studies have shown that magnesium may help to increase bone density in postmenopausal women. 

How much do you need?

The RDA for magnesium is 270mg a day.

4. Brain-boosting omega-3 fats

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 are less likely to have 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? The RDA is 0.45g.

5. Iron for energy

Studies suggest that one in four women in the UK has low iron stores. Iron is essential for the manufacture of haemoglobin, which carries oxygen from your lungs and transports it around the body. An iron deficiency can make you feel washed out and constantly tired.

How much do you need?

The RDA from 11-50 years is 14.8mg. Most women's need for iron drops after the menopause, but until then it's important to ensure you get enough.

LOW SALT SUPPER SOLUTIONS

The health message is clear - cut your salt intake to avoid a number of serious health problems.

According to the Food Standards Agency, most of us are consuming twice as much as the recommended 6 grams of salt or one teaspoonful a day. And this really matters because there is overwhelming evidence that a high salt intake is linked to high blood pressure.

High salt levels are linked to heart disease, strokes, osteoporosis, cancer of the stomach, asthma attacks and kidney stones. The good news is that experts suggest it takes just three weeks to get used to a lower salt diet.

Quick salt guide

Aim for a maximum of 6g total intake of salt per day

If the nutritional label only gives the value of sodium, multiply that amount by two and a half, eg 0.5 sodium x 2.5 = 1.25g salt

The rule of thumb is that a food item containing 0.1g of sodium or less is considered low in salt and a food containing 0.5g of sodium or more is considered high.

EAT YOUR WAY TO FABULOUS SKIN

If you want radiant skin, the old adage 'you are what you eat' has never rung more true. More ways to achieve the perfect glow.

THE GOLDEN RULES

Moisturisers and sunscreens can help to keep you looking youthful, but your skin also needs to be nourished from within and the best way to do that is by choosing the right diet. 

EAT YOUR 5-A-DAY

Fruit and vegetables contain powerful antioxidants that help to protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. It is found in all fruit and vegetables but especially in citrus fruits, red peppers, guavas and kiwi fruit. Beta-carotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in papaya and spinach are also potent antioxidants. 

CUT OUT CRASH DIETS

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too. 

STOCK UP ON SELENIUM

This is also a powerful antioxidant - studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts - just four nuts will provide the recommended daily amount (RDA). Other good sources are fish and eggs. 

DRINK UP

Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least eight glasses of water a day - all fluids count towards your daily allowance, but water is the healthiest. If you work in an office, keep a large bottle of water on your desk to remind you to drink. 

DON'T BE AFRAID OF FAT

Good fats - the type found in avocados, nuts and seeds - provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage. 

OPT FOR OMEGA-3

Eat more phyto-oestrogens. Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease. 

Eating salmon fish at least 10 times a week is good for skin. Omega-3 fats in salmon fish encourage the body to produce anti-inflammatory compounds, which can help to slow and even reverse signs of ageing. 

GO FOR LOW-GI CARBS

Eat plenty of bean, pulses, porridge and other low-GI carbs - these slowly release sugar into the blood, providing you with a steady supply of energy and leaving you feeling satisfied for longer, so you're less likely to snack. Choose low-GI carbs and avoiding high-GI ones, like biscuits and sugary drinks, as they lead to over-production of insulin, which damages collagen and accelerates wrinkling. 

ZAP UP YOUR ZINC

Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, whole grains, wheat germ and shellfish. Eating red meat once a week, and at least one serving of whole grains, should be enough to reach the RDA.

EAT TO BEAT 6 COMMON PROBLEMS

Research confirms that by including certain foods in your diet you can help fight many health problems. 

BOOST YOUR WELLBEING

FOODS TO FIGHT...HEART DISEASE

High blood cholesterol is a major risk factor for heart disease, but several foods can help reduce levels of LDL (bad) cholesterol or boost levels of HDL (good) cholesterol: 

Fruit and vegetables contain vitamins and phytochemicals that help prevent the oxidation of cholesterol, which reduces the chance of it being deposited in the arteries.

Beans, pulses and porridge oats contain soluble fibre, which encourages the body to excrete cholesterol before it can be absorbed into the bloodstream. 

Nuts help increase levels of HDL cholesterol, as does oil-rich fish, whose omega-3 fatty acids also help to protect the heart by making the blood less sticky and likely to clot. They help to reduce the risk of heart disease, too, by encouraging the muscles lining the artery walls to relax, improving blood flow to the heart. 

A review of studies that looked into the relationship between green tea-drinking and heart disease found that people who drank three or more cups a day were 11 per cent less likely to suffer from a heart attack. 

Recent studies have shown that eating 25g soya protein a day can lead to a 10 per cent reduction in both total and LDL cholesterol. 

Alcohol (red wine in particular), when drunk in moderation, has also been shown to help reduce the risk of heart disease.

EAT LESS full-fat dairy products and fatty meat, all of which contain saturated fats, which encourage the liver to produce LDL cholesterol. Foods containing trans or hydrogenated fat (often found in shop-bought biscuits and cakes) also increase LDL cholesterol.

VERDICT
Eat five portions of fruit and vegetables a day

Have oil-rich fish at least once a week

Choose unsaturated fats rather than saturated

Keep your weight within the ideal range

Aim to do at least 30 minutes exercise at least five times a week.

FOODS TO FIGHT...HIGH BLOOD PRESSURE

Changes in diet including increasing fruit and vegetable intake, upping magnesium and calcium-rich foods and cutting back on salt help to combat high blood pressure. Here are the areas to focus on: 

Fruit and vegetables (particularly oranges and bananas) are rich in potassium, which can help to counterbalance the effects of too much salt. People with high blood pressure are advised to eat 7-9 portions of fruit and vegetables each day to boost their potassium. 

Magnesium and calcium can also help to control blood pressure; to maximize your intake, include lots of wholegrain cereals, pumpkin, sunflower seeds, nuts and peanut butter in your diet. 

In addition to eating less salt and more fruit and vegetables, the DASH diet (Dietary Approaches to Stop Hypertension) also recommends eating three servings of low-fat dairy foods a day. 

EAT LESS salt. There is overwhelming evidence to suggest that a high salt intake is a major factor in the development of high blood pressure. 

VERDICT
Eat at least two servings of fruit or vegetables at each meal

Take regular exercise and if you smoke, quit

Learn to relax - stress increases the risk of high blood pressure

Eat no more than 6g of salt a day based on the severity of hypertension.

FOODS TO FIGHT...PMT

Mood swings, headaches and fatigue are common symptoms of pre-menstrual tension and can be exacerbated by low blood-sugar levels. 

Eating low-GI, carbohydrate-rich snacks, like oatcakes, will help keep blood sugar levels stable. 

New research suggests that boosting levels of vitamin B6, calcium and vitamin D can help relieve many PMT symptoms. Foods rich in B6 include wholegrain cereals, whole meal bread, bananas, pulses, brown rice, nuts and yeast extract.

Low-fat dairy products are the best source of calcium and oil-rich fish provides vitamin D. 

EAT LESS salt. Cutting back on salt can help to offset the bloating and fluid retention commonly associated with PMT. 

VERDICT
Eat a healthy, balanced diet, with plenty of fruit and vegetables and wholegrain cereals
During the last two weeks of your cycle try eating a carbohydrate-rich snack or meal every two to three hours.

FOODS TO FIGHT...DEPRESSION

Low levels of B vitamin folate (also called folic acid) and B6 have been linked with depression - in a study carried out at Harvard Medical School in Boston, one in four depressed patients was deficient in vitamin B6. Foods to eat include: 

Foods rich in vitamin B6 include avocados, while foods rich in folate include breakfast cereals, oranges and dark green, leafy vegetables. 

Other studies suggest people who eat a diet rich in omega-3 fats are less likely to suffer from depression.

EAT LESS processed foods, as ready meals and refined cereals tend to be lacking in essential nutrients. Alcohol can be a depressant, so is best avoided. 

VERDICT
Eat a healthy, balanced diet

Choose a wholegrain cereal for breakfast

Poor appetite is a common symptom of depression; if your appetite isn't what it could be, it's worth taking a vitamin and mineral supplement.

FOODS TO FIGHT...OSTEOPOROSIS

A good calcium intake while bones are still growing will increase bone density, making them stronger and helping to prevent fractures later in life. Find out about good sources, plus other foods that will help to beat osteoporosis: 

Dairy products are an excellent source of calcium, in a form that is easily absorbed by the body.

Vitamin D, vital for the absorption of calcium, is found in very few foods. However, oil-rich fish, egg yolks and liver all provide useful amounts. 

Magnesium may have an important role to play in helping to keep bones healthy. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green, leafy vegetables such as spinach. 

Studies have found that women who have a good intake of vitamin K have denser bones and fewer hip fractures, so add kale and broccoli to your diet.

EAT LESS salt and fizzy drinks. A high salt intake can cause calcium to leach from the bones.

Large amounts of vitamin A can weaken bones - as a precaution, the Food Standards Agency recommends that people who eat liver regularly (more than once a week) should not increase this amount, and avoid taking vitamin A supplements. It also recommends that anyone at risk of osteoporosis should not take more than 1.5mg of vitamin A per day. 

Some studies suggest that a large intake of phosphoric acid from fizzy drinks weakens bones as calcium is drawn out of them to neutralise the acid. Excessive alcohol intake can also damage the cells that make new bone. 

VERDICT
Eat at least three servings of dairy products a day. If you don't eat dairy, include other calcium-rich foods or take a supplement

Take regular weight-bearing exercise and quit smoking

Drink no more than three units of alcohol a day (four for men) and have at least one alcohol-free day a week.

FOODS TO FIGHT...VISION LOSS

There is a strong link between diet and age-related macular degeneration (AMD), cataracts and glaucoma, three of the most common causes of impaired vision and blindness in people over the age of 60. Eat more of the following foods:

Several studies have shown that those who eat a diet rich in fruit and vegetables (especially dark green, leafy vegetables) are less likely to suffer from AMD. 

The phytochemicals lutein (found in spinach, kale, broccoli, kiwi fruit, Brussels sprouts, peas, sweet corn and papaya) and zea-xanthin (found in spinach, oranges) are believed to help protect the lens of the eye from damage by free radicals. A diet rich in fruit and vegetables and vitamin C has also been shown to reduce the risk and slow the development of cataracts. 

A good intake of omega-3 fatty acids, found in oily fish, may also help to protect against glaucoma. 

EAT LESS salt. High blood pressure is believed to increase the risk of glaucoma. 

VERDICT
Make sure you eat your five-a-day

Eat oil-rich fish at least once a week

Smoking and obesity increase the risk of AMD, so quit smoking and keep your weight within the ideal range

Protect your eyes in the sun by wearing UV-blocking sunglasses.

EAT FOR YOUR AGE - LIVE WELL AT ALL AGES

As we grow older our interests, priorities and eating habits all change, so it's no surprise that our nutritional needs do also. The core principles of a healthy, balanced diet remain the same at 25 or 65, but we do need specific nutrients as we go through different life stages.

It's important to have a healthy, balanced diet throughout life, but different nutrients can help maintain health at specific ages. 

FOR YOUR BUSY 20S & 30S:

START MAKING TIME Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their 5-a-day target for fruit and vegetables.

Our bones continue growing until our late 20s, so a lack of calcium at this stage will greatly increase the risk of osteoporosis later in life. It's also not uncommon for people in this age group to skip breakfast, meaning that fibre intake is usually low, which can lead to diverticular disease later in life.

This group may often eat salt-laden processed foods, which can increase the risk of blood pressure problems. Folic acid is especially important for women planning to become pregnant too, because it helps to prevent spina bifida.

GO FOR...

CALCIUM To ensure you're getting the required amount of calcium, you need to eat 3 servings from the dairy group each day (1 serving = 200ml milk, 1 small pot yogurt, 30g cheese). If you don't eat dairy, you should include products like Tropicana calcium-enriched orange juice.

FIBRE Make time for breakfast. Fortified wholegrain cereal with semi skimmed milk and a glass of fruit juice will provide fibre and several key vitamins.

LOW SALT Check information on the back of the pack before you buy ready meals or sandwiches - for a main meal you should aim to eat no more than 2.5g salt (and no more than 6g a day). If you have ready meals, add an extra serving of vegetables.

FOLIC ACID Good sources of folate include fortified breakfast cereals (which also include iron), dark green leafy vegetables and oranges.

IN YOUR 40S:

EXERCISE AND IRON ARE IMPORTANT At this time of life many people still take their good health for granted and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important - now is the time to invest in your future good health. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise. 

Excess weight will increase the risk of health problems like heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores, which can contribute to the 'tired all the time' syndrome. 

GO FOR...

ANTIOXIDANTS Fruit and vegetables are the best source of antioxidants - make sure you eat at least 5 a day and a good variety of different produce.

IRON Liver and lean red meat are the best and most easily absorbed form of iron, so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables.

IN YOUR 50S:

WATCH YOUR FAT LEVELS Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. A low-fat, low-GI diet, which includes plenty of fruit and vegetables, is the best way to prevent and treat all of these problems.

The decline in oestrogen levels that accompanies the menopause accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it's important to eat at least three servings of low-fat, calcium-rich foods each day. Working some regular weight-bearing exercise, such as walking, into your routine will also help to keep bones strong.

In your 50s, your joints may also start to become a bit stiff and sore. Studies have shown that taking a supplement of glucosamine combined with chondroitin can help to relieve joint pain and prevent further damage.

If you don't eat at least one serving of oil-rich fish each week, you should also think about taking an omega-3 supplement to help thin the blood and reduce the risk of heart attack and stroke.

GO FOR...

CHOLESTEROL-LOWERING FOODS Get your cholesterol and blood pressure checked. If you have high cholesterol, swap to a cholesterol-lowering spread or one of the mini drinks or yogurts.

SOYA Eating 25g of soya protein a day can help reduce blood cholesterol levels. Phytochemicals in soya beans, and products made from them, may also help reduce many of the unpleasant symptoms associated with the menopause. Use tofu instead of chicken in stir fries and pour calcium-enriched soya milk on your cereal.

OMEGA-3 FATS To keep bones and heart healthy, go for canned salmon rather than canned tuna as salmon is rich in omega-3 fats and calcium.

60 & OVER:

VITAMINS ARE VITAL As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients.

At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common in this age group. A high-fibre diet can help, but in addition to upping your fibre intake you need to make sure you're drinking plenty of water, otherwise the fibre can't work. Some types of probiotic yogurt can also help with constipation.

Our sense of smell and taste becomes less acute as we get older, but don't fall into the trap of adding extra salt to your food - use herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars or mustard.

You need to ensure that you include plenty of foods rich in B12. If you've suffered a heart attack, you should increase your intake of oil-rich fish so you're having at least two servings a week, and talk to your doctor about taking a fish oil supplement.

Like calcium, vitamin D is important for good bone health. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains at least 10 micrograms of vitamin D.

GO FOR...

FIBRE Choose a wholegrain breakfast cereal, like porridge or whole meal or whole wheat bread and eat plenty of fruit and vegetables. 

VITAMIN B12 Meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12.

VITAMIN D Small amounts of vitamin D are found in margarine, eggs and oil-rich fish. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.