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Healthy food can help reduce PMS, boost fertility, make pregnancy and nursing easier, ease symptoms of menopause, and keep your bones strong.

Whatever your age or situation, committing to a healthy, nutritious diet will help you look and feel your best and get the most out of life.

Iron helps to create the hemoglobin that carries oxygen in your blood.

It’s also important to maintaining healthy skin, hair, and nails.

Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of anemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).

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Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart’s rhythm, and ensure your nervous system functions properly.Trying to balance the demands of family and work or school—and coping with media pressure to look and eat a certain way—can make it difficult for any woman to maintain a healthy diet.But the right food can not only support your mood, boost your energy, and help you maintain a healthy weight, it can also be a huge support through the different stages in a woman’s life.See How to Start Exercising and Stick to It Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash.Your body cannot take in more than 500 mg at any one time and there's no benefit to exceeding the recommended daily amount.

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