What are the health risks of nutritional deficiency in women?

Unfortunately, many women don't get the proper amount of nutrients their bodies need, which can contribute to heart disease, cancer, osteoporosis and more. Below are some health risks that could develop as a result of missed nutrients, plus some ways to include more of these nutrients in your diet:

• Calcium. Calcium is necessary for healthy bones, teeth, muscle contractions and other body functions. Daily calcium needs for an adult woman are approximately 1,000 to 1,200 milligrams depending on age. Good sources include yogurt, low-fat milk and cheese, kale, broccoli and calcium-fortified orange juice.

• Fiber. Lack of fiber can lead to certain types of cancers, heart disease and constipation. An adult woman needs approximately 21 grams to 25 grams of fiber per day. Good sources of fiber include apples, blueberries, figs, raisins, broccoli, carrots, peas, lentils, brown rice and whole-wheat pasta and bread.

• Folate. Low consumption of folate, especially by women of child-bearing age, can lead to birth defects. It is recommended that all women capable of becoming pregnant consume 400 micrograms of folic acid from fortified foods and/or supplements. Good sources of folate include, spinach, navy beans, peas, nuts, lentils, oranges and enriched grain foods.

Nutritional deficiencies create many health risks for women. Many women are not aware that key nutrients are needed for adequate hormone metabolism and detoxification. I often have patients visit my practice to discuss hormones, only to find that I spend a lot of time assessing nutritional deficiencies.

For example, fatigue, a common complaint, can be the result of low iron levels, low b vitamins or poor protein intake and absorption. Thyroid disorders can begin with low iodine or selenium levels.

Take home message:  Nutrition is key in preventing and treating many issues surrounding women's health!