Important nutrients at different life stages

Iron

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:

• meat (e.g. beef, lamb, chicken, fish)
• plant foods (e.g. beans, lentils, green leafy vegetables)
• nuts and seeds
• wholegrain cereals
• iron-fortified breakfast cereals
• dried fruit and nuts
• eggs.

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.

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.

Iodine

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

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, help treat depression and increase fertility.

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:

• fresh and canned fish and seafood, such as salmon, tuna, mackerel, herring, anchovies, sardines and oysters
• nuts and seeds, such as walnuts, pecan nuts, hazelnuts, tahini, linseed and chia seeds
• oils, such as canola, soybean, vegetable, olive and linseed, and some butters and margarines
• cheese, meat, eggs and chicken.

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.

Vitamin D

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.

Healthy Bones Australia sunshine map

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

Phytoestrogens

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, they can imitate the effect that oestrogen has on the body and may help relieve menopausal symptoms in some women (e.g. vaginal atrophy, sleep disturbances and problems with memory and cognition).

Phytoestrogens can be found in:

• soy products (e.g. tempeh, soybeans, tofu, miso, whole soybean soy milk, soy drinks)
• grains (e.g. oats, rice, barley, quinoa, rice bran, rye, wheat germ)
• seeds and nuts (e.g. linseed, sesame seeds, sunflower seeds, pistachios, almonds)
• legumes (e.g. chickpeas, lentils, red kidney beans, alfalfa, mung beans, split peas.

Tips to increase phytoestrogen intake

You can:

• choose soy-linseed breads and crackers
• choose oats for breakfast
• add tofu to your meals instead of meat-based protein
• add wheat germ or linseed to your smoothies
• include legumes in your salads and casseroles
• sprinkle nuts on your yoghurt.

You can also try these recipes:

• phytoestrogen loaf
• apple and berry tofu muffins.

Phytoestrogens are also available as supplements. Ask your doctor for more information.