More Iron, Please continued...

"Women need to eat a diet rich in meat, fish, and poultry," says Spalding. "For vegetarian women it may be harder to get iron from dietary sources because the iron from plant foods is not absorbed as well."

According to the American Dietetic Association, most grain foods we eat, such as cereals, pasta, and bread, are now fortified with iron. Some foods that are naturally high in iron include spinach, chard, beans (pinto, kidney, black), lentils, and split peas.

Increase the amount of iron you absorb from food by eating vitamin C-rich foods -- orange juice, broccoli, tomatoes -- along with foods high in iron.

And remember, Turner notes, "women can be iron deficient and not be anemic. Being iron deficient can keep women from performing optimally."

Calcium and Folate

Another area to watch is calcium.

"Women build bone into their mid-20s, and they need to eat calcium-rich foods to promote bone density," says Spalding. "More calcium may be needed for women in menopause since with estrogen declines, calcium may 'leak' from the bones."

The daily calcium recommendations are 1,000 milligrams a day for women under 50, and 1,500 milligrams a day for women 51 and older. Oddly enough, these are the same requirements for men, who are much less prone to osteoporosis than women. But the recommendation takes into account the fact that women are smaller than men. Thus the amount of daily calcium is greater for women on a proportional basis.

Both women and men need folate, or folic acid. At proper levels, it has been linked to better heart health and possible protection from colon cancer.

But for women in their childbearing years, getting enough of this B-vitamin can greatly reduce the chances of neurological birth defects. The Institute of Medicine recommends 400 micrograms daily for people over age 14. Pregnant women need 600 micrograms daily, and women who are breastfeeding need 500 micrograms daily.

"It's difficult to overstate the need for women to get sufficient folate before and during pregnancy," says Turner. "It's important for overall good health, but for the developing fetus, it can make all the difference in the world."

John Casey is a freelance writer in New York City.

Originally published Oct. 4, 2004.

Medically updated August 2006.