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Top 4 Nutrients for Women’s Health

Writer's picture: Lisa SmithLisa Smith

Updated: Jan 30


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Nutrition Advice for Hormonal Health & Weight Loss


In today’s fast-paced world, where juggling multiple roles is the norm, prioritising your health and well-being can feel like a challenge.


However, nourishing your body with nutrient-dense foods is essential for vitality, happiness, and weight management.


In this blog, we’ll explore the top four nutrients that play a pivotal role in women’s health, energy, and overall wellness. Whether you’re managing hormonal changes, looking to boost your mood, or supporting your bones, these nutrients are key.


Nourishment: Meeting Your Body’s Unique Needs


A woman’s body undergoes incredible transformations throughout her life.


From the monthly rhythms of menstruation to the journey of pregnancy and the transitions of perimenopause and menopause in midlife, proper nutrition is vital to support these changes.


By tailoring your diet to your unique needs, you can promote optimal health, maintain energy levels, and achieve your wellness goals.


Top 4 Nutrients for Women’s Health


1. Protein Power

Protein is essential for muscle repair, immune support, and overall well-being. Incorporate lean sources of protein into your meals, such as:

  • Succulent poultry

  • Fresh fish

  • Hearty legumes

  • Versatile tofu

Protein also helps stabilise blood sugar levels, making it a crucial ally in weight loss and energy maintenance.


2. The Calcium, Vitamin D, and K2 Trio

Bone health is especially important for women, particularly post-menopause. Strengthen your bones with:

  • Dairy products like milk, yoghurt, and cheese

  • Leafy greens like kale and spinach

  • Fortified cereals

  • Regular sunlight exposure for natural Vitamin D

Together, these nutrients reduce the risk of osteoporosis and promote overall skeletal health.


3. Iron for Resilience

Combat iron deficiency, which is common among women due to menstrual blood loss. Include these iron-rich foods in your diet:

  • Red meat

  • Spinach

  • Lentils

  • Fortified grains

Pair iron-rich foods with Vitamin C sources (like citrus fruits) to enhance absorption and boost your energy.


4. Folate for Fortitude

Folate is essential for reproductive health and pregnancy. It supports cell growth and DNA formation. Add these folate-rich foods to your plate:

  • Leafy greens

  • Citrus fruits

  • Beans and lentils

  • Fortified grains


Nutrition for Hormonal Health


Hormonal changes can significantly affect your mood, energy, and health. Here’s how food can help keep your hormones balanced:


Eat Healthy Fats to Support Your Hormones


Healthy fats are the building blocks of hormones. Include:

  • Creamy avocados

  • Crunchy nuts

  • Delicate seeds

  • Fatty fish like salmon and mackerel

These foods support hormone production and can help regulate menstrual cycles.



Increase Omega-3 Fatty Acids


Omega-3s reduce inflammation and alleviate menstrual discomfort. Include:

  • Oily fish

  • Walnuts

  • Flaxseeds



Add Phytoestrogens


Phytoestrogens are plant compounds that mimic natural oestrogen. They’re especially helpful during perimenopause. Eat:

  • Soybeans

  • Tofu

  • Flaxseeds

  • Chickpeas



Nutrition for Mental Well-Being


Your mental health is intricately linked to your diet. The right foods can enhance brain function, improve mood, support hormonal balance and reduce stress.



Antioxidant Protection


Protect your brain from oxidative stress with antioxidant-rich foods such as:

  • Vibrant berries

  • Dark chocolate

  • Leafy greens

  • Turmeric

These foods fight free radicals and promote cognitive health.



B Vitamin Boost


B vitamins play a critical role in neurotransmitter synthesis and stress management. Include:

  • Whole grains

  • Legumes

  • Eggs

  • Leafy greens



Stay Hydrated


Hydration is essential for brain function and mood regulation. Drink plenty of water and enjoy hydrating foods like:

  • Watermelon

  • Cucumber



Nourishing your body with the right nutrients is the cornerstone of women’s health. By focusing on protein, essential vitamins, and healthy fats, you can improve energy, balance hormones, and support your overall well-being.


Start making small, sustainable changes to your diet to support healthy hormones. Share this blog with other women in your life to inspire them to prioritise their health too.



Online Nutrition Advice for Hormonal Imbalances & Weight Gain


Lisa Smith Nutritionist


Hi I'm Lisa, BANT registered nutritionist based in Manchester, specialising in hormonal health and weight loss for women struggling with PMDD, PMS, PCOS and perimenopause symptoms.


I provide online nutrition advice and functional testing for women across Manchester, the UK and Europe. Book your FREE no-obligation introductory call to find out more.


For more tips on healthy eating and simple nutritionist approved recipes for health and weight loss or meal plans, get in touch with me or check out my 60-day Be Balanced nutrition programmes, designed to help busy women balance their hormones and lose weight naturally.


Try My Simple Nutritionist Approved Recipes for Hormonal Health & Weight Loss



DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.



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