Women's nutritional needs evolve across life stages — adolescence, adulthood, pregnancy, menopause, and beyond —requiring tailored diets rich in specific nutrients to support growth, hormonal balance, reproductive health, and healthy aging. Across all stages, individual factors like activity, stress, and health conditions require personalized nutrition, best guided by healthcare professionals for optimal health.

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Adolescence (10-19 years): Puberty increases needs for iron to support menstruation, calcium and vitamin D for bone growth, and protein for tissue development, best met with a balanced diet of fruits, vegetables, whole grains, and lean proteins.
Young Adulthood (20-39 years): A balanced diet with folate for pregnancy planning, iron for menstruation, and omega-3s and antioxidants from fish, nuts, and berries supports reproductive health, brain function, and chronic disease prevention.
Pregnancy and Lactation: Increased calories, protein, folate, iron, calcium, and DHA are needed for fetal development and milk production, with vitamins A, C, and zinc supporting mother and baby.
Midlife and Perimenopause (40-50s): Calcium and vitamin D prevent bone loss, phytoestrogens from soy ease menopausal symptoms, and heart-healthy fats and fiber from whole foods support cardiovascular health.
Post-Menopause and Older Age (60+ years): Protein preserves muscle, calcium, vitamin D, and magnesium support bones, B12 aids cognition, and nutrient-dense, lower-calorie foods with good hydration maintain health.