Healthier Mind, Body, & Spirit

Why Nutrition Matters for Young Women

By Virginia Moore, Healthy HER Body Lead

Our bodies are constantly changing, growing, and adapting. For young women, proper nutrition is essential for hormonal balance, energy levels, and overall health. Yet, studies show that many teenage girls lack key nutrients like iron, calcium, and omega-3s, which are vital for their well-being.

By prioritizing nutrient-rich foods, young women can improve their mood, reduce fatigue, and support their menstrual cycles. Eating well isn’t about dieting—it’s about fueling the body with what it needs to thrive!

Key Nutrients for Women’s Health

Iron: Prevents anemia, reduces fatigue (found in spinach, lentils, and red meat).

Calcium & Vitamin D: Strengthens bones and regulates hormones (found in dairy, leafy greens, and sunlight).

Omega-3s: Supports brain function and heart health (found in salmon, flaxseeds, and walnuts).

Healthy Habits Tip:

Try adding a smoothie packed with spinach, banana, and almond milk to your morning routine!

💡 Fact: Nearly 50% of girls aged 12-19 don’t get enough iron, leading to tiredness and concentration issues.

Monthly Wellness Homework

Task	Notes
Mindfulness	Practice Daily MINDFULNESS  Try for 3x a week every morning or night
Journal	Practice Journaling  Aim for daily or weekly. Track emotions, significant events, small accomplishments, and reminders.
Study	Study a Vitamin or Mineral that is good for women’s health Know the essential function, why it is crucial, and how to increase or decrease it in the body!

Here's some great information on the following:

VITAMINS

Vitamins “The Rundown” 

Healthy HER “BODY”
SHE MENTOR HER

Vitamin A: Retinol, 700 mcg (intake) 

• Visional Aid, Eye Health

• FOOD

  • 1 Sweet Potato

  • ½ cup carrots

  • 2 cups spinach

  • 1 cup papaya

  • 10 halves dried apricots.

• Eat vitamin Foods with a fat. 

  • Drizzle cooked spinach (vitamin A) in olive oil (fat) 

Vitamin D: Acts as a hormone, 600 IU (intake) 

• Signals essential body processes, active vitamin D increases intestinal absorption, many cells have vitamin D receptors, vitamin D plays a role in regulating immune system cells as well as the cells that release insulin in the pancreas.

  • Promotes optimal bone health, regulates the blood levels of calcium & phosphorus.

• FOOD

  • ½ cup orange juice

  • 1 large egg yolk 

  • ½ cup mushrooms

• The body can store up vitamin D in the summer months for the winter months.

Vitamin E:  Tocopherols, 15 mg (intake) 

• Cell protector, antioxidants

• FOOD

  • 1 oz sunflower seeds

  • 1 oz almonds

  • 1 oz hazelnuts

  • 2 tbsp olive oil

  • 1 cup dried mango

  • 1 cup avocado

  • 1 tbsp canola oil

  • ½ cup blackberries  

• Eat a couple of ounces of nuts & seeds.

Some evidence that vitamin E supplements may help reduce symptoms of PMS and pain associated with periods 

Vitamin K: 90 mcg (intake) 

• Blood Clotting

• FOOD

  • 1 cup Swiss chard

  • 3 oz natto

  • 1 cup kale

  • ¼ cup parsley

  • ½ cup broccoli

  • 1 cup iceberg lettuce 

  • 1 oz cashew nuts  

• 1 tbsp of dried sage has 34 mcg of vitamin K, close to 38% of the daily recommendation for women. 

Vitamin B1: Thiamin, 1.1 mg (intake) 

• Converts carbs, proteins, and fats from food into energy. 

• FOOD

  • 1 cup oats

  • ½ cup black beans

  • 1 cup lentils 

  • 1 cup white rice

  • ½ cup green peas

  • ½ cup acorn squash 

  • 1 slice whole wheat   

• Chronic, heavy alcohol consumption is one of the leading causes of thiamin deficiency in the US.

Vitamin B2: Riboflavin, 1.1 mg (intake) 

• Energy production, metabolism, cellular function

• FOOD

  • 1 cup oatmeal

  • 1 cup plain yogurt

  • 1 oz almonds

  • 1 large egg

  • 1 cup quinoa

  • 8 spears asparagus   

Vitamin B3: Niacin, 14 mg (intake) 

• Electron transfer reaction produces energy from the breakdown of carbs, fats, protein, and alcohol.

• FOOD

  • 1 cup portobello mushrooms

  • 1 cup brown rice

  • 1 oz peanuts

  • 1 medium russet potato

  • 1 oz pumpkin seeds

  • ¼ cup raisins  

Vitamin B5: Pantothenic, 5 mg (intake) 

• Breakdown fats, carbs, and protein, and create fatty acids part of melatonin production (sleep-wake cycle)

• FOOD

  • ¼ sunflower seeds

  • ½ avocado 

  • 1 large egg

  • ½ cup sweet potato

  • ½ cup broccoli   

Vitamin B6: Pyridoxine, 1.3 mg (intake) 

• Involved in over 1000 processes in the body, protein metabolism, and the creation of red blood cells.

• FOOD

  • 1 cup breakfast cereal 

  • 1 cup chickpeas

  • 1 cup wheat bran

  • 1 medium russet potato 

  • 1 medium banana

  • 1 cup dried plums

  • 1 oz hazelnuts 

• In 1940, vitamin B6 supplements treats morning sickness and may improve PMS.

Vitamin B9: Folate, 400 mcg (intake) 

• Regulate cell division, vital to change the activity and gene expression of DNA and RNA

• FOOD

  • ½ cup lentils 

  • 8 spears asparagus

  • 1 cup white rice

  • 1 cup black beans

  • ½ cup spinach

  • ½ cup spaghetti

  • ½ cup avocado

  • ½ cup mustard greens

  • 1/ cup kidney beans

  • ¾ tomato juice 

Vitamin B12: Cobalamin, 2.4 mcg (intake) 

• Protects nerve function, creation of red blood cells, preserves the protective coating around the nervous system and the brain cells called myelin sheath.

• FOOD

  • Nutritional yeast is fortified with 100% of the daily intake.

  • 1 large egg

  • Breakfast cereal is fortified with 25% of the daily intake.

Biotin: Beauty Vitamin, 30 mcg (intake) 

• Glossy hair, healthy nails, glowing skin, gene expression, and the production of energy from fats, carbs, and proteins

• FOOD

  • 1 large egg

  • 1 avocado

  • 1 oz peanuts

  • ½ cup sweet potato

  • 1 cup raspberries 

  • ¼ cup almonds

  • ½ cup spinach

Choline: Not a vitamin (nutrient), 425 mg (intake) 

• Creates the carriers that transport fat and cholesterol out of the liver.

• FOOD

  • 1 large egg

  • ½ cup soybeans

  • ½ cup kidney beans

  • ½ cup Brussels sprouts

  • ½ cup shiitake mushrooms

  • ½ cup cabbage

  • ½ cup tangerine

Vitamin C: Ascorbic Acid, 75 mg (intake) 

• Antioxidant to protect against certain chronic diseases, helps with iron absorption, vital for immune health, “immune booster.”

• FOOD

  • ½ cup red bell pepper

  • 1 medium orange

  • 1 medium kiwi

  • ½ cup broccoli

  • ½ grapefruit 

  • ½ cup strawberries

  • ½ cup Brussels sprouts

  • ¾ tomato juice

  • ½ cup cantaloupe 

  • ½ cup cauliflower

  • ⅔ Yukon gold potatoes 

    
    

MINERALS

Minerals “The Rundown” 

Healthy HER “BODY”
SHE MENTOR HER

Calcium: The Bone Builder, 1000 mg (intake) 

• It provides structure to bones and teeth and is necessary for activating vitamin K. It also helps muscles contract, regulates nerve transmission, and maintains blood pressure and acid-base balance in the blood.

• FOOD

  • 1 cup plain yogurt

  • 1 cup orange juice 

  • 1 cup collard greens

  • 1 tbsp chia seeds

  • 1 medium orange 

  • ¼ cup almonds

  • 1 cup kale  

• 99% of the body’s calcium exists in the bones and teeth

Chloride: Sodium’s Partner, 2300 mg (intake) 

• Works with sodium and potassium to maintain fluid volume and pressure. Main ingredients in salt substitutes, along with potassium, that is used to replace salt

• FOOD

  • Celery 

  • Tomatoes  

  • Seaweed

  • Canned vegetables

  • Processed meats

Magnesium: The Calming Mineral, 310 mg (intake) 

• The original chill pill. It is involved in 300 metabolic reactions in the body. Helps calcium and potassium get across the cell membrane. It is also the key nutrient in disease prevention and treatment investigation. 

• FOOD

  • 1 oz pumpkin seeds

  • 1 cup black beans

  • 1 oz chia seeds

  • 1 cup navy beans 

  • 1 cup brown rice

  • 1 oz almonds

  • ½ cup spinach 

  • 1 oz dark chocolate (70%-85%)

  • 1 oz peanuts 

  • 1 cup plain yogurt

  • 1 cup beets

** Magnesium levels drop during menstruation, consuming magnesium-rich foods during your period can help with pain, fatigue, and cramping. 

Phosphorus: Cell membrane builder,700 mcg (intake) 

• Found in food additives. Found mainly in the bones and teeth (85%), 15% in the blood and tissue. Also, it is a buffer in the body, helping the body maintain acid-base balance and a normal pH.

• FOOD

  • 8 oz plain yogurt

  • ½ cup lentils 

  • 1 oz cashew nuts 

  • 1 medium russet potato

  • ½ cup green peas 

  • 1 medium corn tortilla 

  • 1 slice whole wheat bread 

  • 1 medium apple

Potassium: Blood Pressure Mineral,

3400 mg (intake) 

• Major electrolytes work closely with sodium to maintain fluid volume. This duo can impact blood pressure. A low potassium level with high sodium intake can contribute to hypertension.  

• FOOD

  • ½ cup apricots

  • 1 medium potato 

  • 1 cup lentils

  • 1 cup avocado

  • 1 cup acorn squash

  • 1 cup kidney beans

  • 1 cup beets

  • 1 medium banana

  • 1 medium artichoke

  • 2 cups spinach

  • 1 medium tomato

  • 1 oz pistachios

  • ½ cup cantaloupe 

  • 1 cup cucumber

  • 1 cup coffee

  • ½ cup cilantr

Sodium:  Flavor Enhancer, 1,500 mg (intake) 

• Works with other electrolytes in the body to maintain blood pressure. Helps maintain the water balance system as well.  The kidneys regulate sodium levels. When sodium intake is high, thirst increases, and the body holds on to water to keep proper blood sodium levels. This raises blood volume and blood pressure 

• Lowering Sodium Intake

  • Replace the processed or preserved food with fresh fruits and vegetables, whole grains, healthy fats such as olive oil and avocado, eggs, and lean meats. 

  • Skip the saltshaker, try lemon juice, vinegar, cayenne pepper, chili powder, rosemary, garlic, dried onion, ginger, and cinnamon to replace salt. 

  • Check the label: choose options that have less than 500-600 mg sodium per serving 

Sulfur: Protein Bridge

• Protein-rich foods are the best sources of sulfur. Primary functions in the body relate to protein folding and structure. How the protein is structured and shaped determines its function, which sulfur has a role in. 

• Common FOOD Sources 

  • Animal proteins, eggs, cheese, fish, seafood

  • Plant based: soybeans, white beans, walnuts, almonds, dried apricots, oats, and pearl barley 

Chromium: Insulin Activator, 25 mcg (intake) 

• More research must be done to determine the impact on overall health. May be a key component in the knowledge behind type 2 diabetes 

• FOOD

  • 1 cup broccoli

  • 1 cup grape juice

  • 1 whole wheat English muffin

  • 1 tbsp brewer’s yeast

  • 1 cup green beans

  • 1 cup tomato juice

  • 1 medium banana 

  • 1 medium orange

Copper: Pigmentation Mineral, 900 mcg (intake) 

• Without copper, the body could not perform iron metabolism and tissue formation. Supports immune function, bone mineralization, and brain health. 

• FOOD

  • 1 medium potato

  • ½ cup shiitake mushrooms 

  • 1 oz cashew nuts

  • ¼ cup sunflower seeds 

  • ½ cup dried figs

  • 2 tbsp peanut butter

  • 1 cup farina cereal 

Fluoride:  Cavity Preventer, 3 mg (intake) Fluoride is added to the communities' drinking water in the United States. Works to prevent tooth decay by stopping acid-producing bacteria from acting on teeth

• FOOD

  • 1 cup black tea

  • ¼ cup raisins 

  • ½ cup oatmeal 

  • ¾ cup grapefruit juice 

  • ½ cup rice

Iodine: Thyroid Helper, 150 mcg (intake) 

• Areas surrounding the Great Lakes in the Midwest are known as goiter belts because the people in this area have a high percentage of iodine deficiency. This deficiency has a symptom of an enlarged thyroid gland at the base of the neck, known as the goiter

  • A big part of the thyroid hormones that regulate growth, brain development, metabolism, and reproduction

• FOOD

  • 10 g dried nori seaweed 

  • 1 cup Greek yogurt

  • 3 oz oysters 

  • ¼ tsp iodized table salt

  • 1 medium potato

  • ½ cup navy beans 

  • 1 large egg

** plays a vital role in the neurodevelopment of children. Iodine deficiency during pregnancy can cause intellectual disabilities, stunted growth, and delays in sexual maturation 

Iron: Blood Builder,  18 mg (intake) 

• Essential for proper growth, brain development, and oxygen transfer in the blood. 

• FOOD

** Eat foods with a source of vitamin C (citrus fruit, bell peppers, and strawberries) 

• ½ cup oatmeal

• 1 cup boiled spinach

• 1 cup lentils

• ½ cup tofu

• ½ cup tomatoes 

• 1 oz cashew nuts 

• 1 cup brown rice 

• 1 oz pecans

** Women have a higher need during the reproductive years, pregnancy, and lactation due to the amount of iron being lost through blood 

Manganese: Mitochondria Protector, 

1.8 mg (intake) 

• Thought to play an important role in bone development and wound healing. It is important for supporting mitochondrial health, by protecting the mitochondria from oxidative stress.

• FOOD

  • 1 oz hazelnut

  • 1 oz pecans

  • ½ cup brown rice

  • ½ cup pineapple

  • ½ cup soybeans

  • 1 cup black tea

  • ½ cup pinto beans

  • ½ cup acorn squash 

Molybdenum: Dirty Nutrient, 45 mcg (intake) 

• Found in the soil, and the level of molybdenum in food depends on the location.

• FOOD

  • ½ cup black-eyed peas

  • ½ cup lima beans

  • 1 cup plain yogurt

  • ½ cup cheerios cereal 

  • 1 medium banana

  • 1 slice whole wheat bread

  • ½ cup sweet corn 

Selenium: Antioxidant Mineral, 55 mcg (intake) 

• Vital for the body’s antioxidant functions may influence the risk of developing some chronic diseases. The soil of where the food grows determines the amount of selenium available

• FOOD

  • 1 oz (about 6) Brazil nuts

  • 1 cup macaroni

  • ¼ cup sunflower seeds

  • 1 cup marinara sauce 

  • 1 cup lentils 

** Selenium status may have an impact on immunity and deficiency has been linked to chronic inflammation and weakened immune response 

Zinc: Immunity Mineral, 8 mg (intake) 

• Take high priority in every phase of the life cycle regarding nutrition. Necessary for having a proper sense of taste and smell. More than 3000 proteins in the body have zinc binding sites. Helps with wound healing. Play a role in repairing membranes, lowering inflammation, fighting oxidative stress, and reducing scar formation.

• FOOD

  • ½ cup baked beans

  • 1 oz pumpkin seeds

  • 1 oz pine nuts

  • 1 cup fruit yogurt

  • ½ cup chickpeas

  • ½ cup green peas