Most of us know that we should ideally be eating our 5-a-day and having a varied diet to help support our overall health. But did you know there are certain foods that can be helpful for women’s health during particular life stages and phases, such as menstrual cycles or the menopause? There are also some foods that women should include in their diets, no matter their age, to help support their bodies in later life and in ageing well.
We’re looking at 5 foods that can benefit women’s health and why…
1) Legumes and beans – red kidney beans, lentils and chickpeas
Why: a good source of iron1
When: any age, but in particular during menstrual years
Benefit: important in making red blood cells that carry oxygen around your body
Adult women aged 19-50 years have higher requirements for iron compared to men and older women. This is due to women’s menstrual cycles where iron levels drop during this time, especially if they have heavy periods or have a diet low in iron.2
Heavier periods can increase the risk of iron deficiency anaemia where symptoms include tiredness, headaches and shortness of breath.3
>Find out more about the 4 phases of the menstrual cycle and which hormones are affected.
Amount of iron needed:
- 14.8mg a day for women aged 19 to 49
- 8.7mg a day for women aged 50 and over1
Please note some of the below food isn't advised if you're pregnant or breastfeeding, more info can be found here: Foods to avoid in pregnancy - NHS
Other sources of iron
- red meat,
- soya beans,
- nuts,
- fortified breakfast cereals,
- liver (although avoid when pregnant),
- shellfish.