Your body needs many vitamins and minerals to stay healthy. Learn more about important nutrients for women, and nutrition at different life stages.
Calcium is needed for healthy bone development. It can also help improve premenstrual syndrome (PMS) symptoms.
Your body can’t make calcium, so you need to get it from your food. Bones absorb most of your body's calcium, but if you don’t have enough in your diet, your body takes calcium from your bones. This can lead to loss of bone strength and osteoporosis.
You can get calcium from dairy products (e.g. milk, yoghurt and cheese) and other foods such as:
It’s recommended you meet your calcium needs through your diet, including animal and plant-based foods. But if you don’t get enough calcium from food, you may need a calcium supplement. Ask your doctor for more information.
Learn more about calcium and bone health. Visit the Healthy Bones Australia website.
You can also read this handy Healthy Bones Australia Calcium Content of Common Foods fact sheet to get the right amount of calcium in your diet.
Iron transports oxygen in the blood. It also helps the immune system work properly. Low levels of iron can make you feel tired and may lower your immunity. If you have heavy periods, you may be at risk of having low iron levels.
Iron can be found in:
Eating a variety of foods will help you get enough daily iron. Aim to eat two to three serves of lean red meat each week. Try to combine iron-rich foods with foods that contain vitamin C (e.g. vegetables and citrus fruit) to help with iron absorption. The iron in plant-based foods isn’t absorbed as well as in animal products, so add vitamin C-rich foods such as tomatoes, capsicums and citrus to help with iron absorption.
Eating meat is a good way to boost your iron levels, but if you don’t eat meat talk to a dietitian or nutritionist about other sources of iron. Iron supplements can be helpful if your iron levels are low. It’s important to have a blood test before taking iron supplements. Ask your doctor or dietitian for supplement recommendations.
Protein is a nutrient needed to make and repair muscles and bones. It also helps produce hormones and brain chemicals. It supports your immune system and is important for healthy skin, hair and nails.
Your body also uses protein for energy if you haven’t eaten enough carbohydrates.
Protein is made up of amino acids. Your body is unable to make essential amino acids, so you need to get them through food and drink. It’s best to choose unprocessed protein foods that are low in salt and sugar. For example:
If you follow a vegetarian or vegan diet, talk to a nutritionist or dietitian to make sure you are getting enough protein. Learn how to Power up with protein.
Iodine helps the thyroid gland make hormones that support metabolism and normal development of the brain, nerves and bone.
Your body doesn’t make iodine, so you need to get it from your food.
The amount of iodine you need each day depends on your life stage. For example, you need more when you are pregnant and breastfeeding, for your health and your baby’s development.
Iodine can be found in the ocean and soil. The amount of iodine in food depends on the season, soil quality and the way food is processed. Sources of iodine include seafood, bread and iodised table salt. Iodine is also added to non-organic flour and bread in Australia.
You can also take iodine supplements if needed. Ask your doctor for more information.
Omega-3 fats are a type of polyunsaturated fat. They support brain function, growth and development. Research suggests omega-3 fats help your body in many ways. For example, they lower the risk of heart disease, reduce inflammation, support the immune system, reduce blood pressure, increase fertility and may help treat depression.
Research also shows that a diet rich in omega-3 fats reduces the risk (and severity) of endometriosis.
Omega-3 fats are found in seafood, plant and animal sources, including:
Some foods have extra omega-3 fats added to them, such as milk, yoghurt, eggs and bread.
Most people who eat fish, nuts, seeds and green leafy vegetables can get enough omega-3 fats from food.
If you have heart disease, you may need to boost your intake with omega-3 supplements, such as fish oil supplements (capsules or oil) and omega-3-enriched foods and drinks. Ask your doctor for more information.
Try this recipe to boost your omega-3.
Vitamin D helps your body absorb calcium and phosphorus, which are needed for bone development and strength. It’s also important for cell growth, a healthy immune system, hormone function and nervous system regulation.
Some research suggests levels of vitamin D in the body may impact certain diseases such as diabetes, heart disease, autoimmune diseases and cancer.
Most of your vitamin D is made when your skin is exposed to sunlight. It’s normal for vitamin D levels to change throughout the year. For example, your levels are highest in late summer and lowest at the end of winter.
Small amounts of vitamin D are in foods like oily fish, eggs, mushrooms, fortified margarines, cereals and milk.
In Australia, about one in four adults do not have enough vitamin D. If you have low levels of vitamin D, your doctor may recommend a vitamin D supplement.
The amount of time you need in the sun to get enough vitamin D varies depending on the season (summer or winter) and where you live in Australia. It’s important to balance the need for sun exposure with the need to protect your skin from sun damage.
You can use the Healthy Bones Australia sunshine map to work out how much time you need in the sun each day
Folate is the natural form of vitamin B9 found in foods. Folic acid is a synthetic form of folate, which is added to supplements and fortified foods. Folate is important for your nervous system and supports healthy growth and development.
Folate is found in:
It’s recommended you take a folate supplement at least one month before getting pregnant and throughout the first three months of pregnancy, as it’s needed to form a healthy neural tube in your baby. The neural tube eventually develops into the brain and spine. Ask your doctor for more information.
Vitamin B is a collection of eight nutrients including vitamin B1, B2, B3, B5, B6, B7, B9 and B12. Together they’re called ‘the B-group vitamins’.
Each vitamin in the group has an important part to play in your health. They help your body to function and support your cells, energy levels and brain health. Some of them even work together to keep you healthy.
Vitamins B5 and B6, for example, are involved in making energy from the food you eat. And vitamin B9 (also known as folate) works closely with vitamin B12 to build cells, which is particularly important just before and in the early stages of pregnancy.
The B-group vitamins are often found together in the same food. Many of them are found in animal-based protein foods such as chicken, fish, meat, eggs and dairy products. Others are found in whole grains, wholewheat bread, tofu, legumes (e.g. chickpeas, beans), green leafy vegetables and nuts.
Some people have a higher risk of vitamin B12 deficiency, for example, vegans, vegetarians, some older adults and people with gastro-intestinal conditions such as coeliac or Crohn's disease. In these cases, a doctor may recommend taking vitamin B or ‘vitamin B complex’ supplements.
Zinc is an essential mineral that supports a healthy immune system and healthy growth of the body at key stages (e.g. childhood, adolescence and pregnancy).
Zinc is found in higher amounts in oysters, meat and fish. It’s also found in lesser amounts in wholegrain cereals, legumes, dairy foods and seeds, such as pumpkin and sunflower seeds.
The zinc in plant foods is released by soaking overnight (e.g. soak cereals or seeds in water or yoghurt for your breakfast).
You can also buy zinc supplements. Ask your doctor for more information.
Magnesium supports your immune system, blood sugar levels and bones. It also helps keep your muscles and nervous system working.
Magnesium is found in foods such as green leafy vegetables, legumes, nuts, seeds and whole grains. It’s also found in water.
Most people get enough magnesium through food and drinks, but you can also take magnesium supplements, as recommended by your doctor or health practitioner.
Phytoestrogens (plant oestrogens) occur naturally in plants. They act in a similar way to oestrogen (a female hormone).
Phytoestrogens have many health benefits. For example, soy foods such as tofu and tempeh can help maintain healthy cholesterol levels. As phytoestrogens imitate the effect that oestrogen has on the body, they can help relieve menopausal symptoms in some women (e.g. vaginal atrophy, sleep disturbances and problems with memory and cognition).
Phytoestrogens can be found in:
You can:
You can also try these recipes:
You can also buy phytoestrogen supplements. Ask your doctor for more information.
Tick the nutritional boxes with our quick guide to 8 of the top nutrients for women. This poster highlights where you find the nutrients and why they’re good for you.
This content has been reviewed by a group of medical subject matter experts, in accordance with Jean Hailes policy.
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