Many women follow a diet before the beach season, yet such plans can limit the intake of essential vitamins, macro- and microelements, including omega-3 fatty acids. During these times, nutritional gaps are common and can raise the risk of health issues in the future. This perspective comes from a nutrition expert who works with Solgar and emphasizes the importance of choosing nutrient-dense options even while dieting.
When significant fat is removed from the daily diet, there is a risk of metabolic imbalance and a drop in omega-3 fatty acids. Ensuring a steady omega-3 supply becomes particularly important for active individuals who exercise regularly.
Omega-3 fatty acids help manage metabolism, support healthy cholesterol levels, improve blood vessel flexibility, and contribute to cardiovascular stability. They also support cell membranes, memory, concentration, and the body’s inflammatory response. In addition, omega-3s can influence the condition of skin, hair, and nails. A daily intake around 950 mg is often recommended by nutrition experts to support these functions.
Iron levels require careful attention as well. Iron is a vital micronutrient because it is essential for hemoglobin production, which carries oxygen to body cells. Monitoring iron status is especially important for women of childbearing age, those with heavy menstrual bleeding, adolescents in growth phases, pregnant and breastfeeding women, vegetarians, and individuals with higher physical demands.
For most people, a normal iron range is roughly 9 to 30 micromoles per liter. Achieving these levels can come from foods such as meat, liver, poultry, fish, and eggs. Nutrient loss can occur during cooking or if foods are processed, so relying on a varied diet is key. In some cases, iron supplements may be recommended to ensure adequate intake.
Magnesium plays a crucial role as well. It supports the body’s use of calcium and vitamin D, enabling proper absorption and function. Adequate magnesium helps maintain nervous system balance, reduces anxiety, supports stable heart rhythms, and helps regulate blood pressure. If cramps or sleep disturbances appear, it may be worthwhile to check magnesium status and adjust intake accordingly.
Other minerals and nutrients also hold significance for women, including selenium, coenzyme Q-10, vitamins A and E, choline, inositol, taurine, and lecithin. Each of these supports various bodily processes from antioxidant protection to energy metabolism and cellular health.
Overall, maintaining a comprehensive view of nutrition during dieting helps protect long-term wellness. A well-planned approach focuses on adequate omega-3 and iron intake, balanced minerals like magnesium, and attention to essential vitamins, ensuring that the body receives the nourishment needed for energy, resilience, and vitality.