Written by: Nicole Pazdziorko, RDN, LD, Food City Dietitian 

Mother’s Day is right around the corner and what better way to celebrate than with delicious recipes featuring key nutrients that support women’s health. All adults should follow a well-balanced eating plan that features all food groups in the right portions for their bodies, but there are additional considerations women face when it comes to eating for their health. 

The first nutrient of focus for women’s health is calcium. This essential mineral is required for our nerves and muscles to function properly, but it is best known for its role in helping to grow and maintain healthy bones. Because women are at a higher risk for developing osteoporosis, it is especially important for women and girls to get adequate calcium. Calcium is found in dairy products, like milk, yogurt and cheese, fish with bones, and certain leafy green vegetables, like kale.  

• For a spring-inspired Mother’s Day appetizer, try serving up this Strawberry Peach Bruschetta, highlighting seasonal strawberries, calcium-rich ricotta cheese and finished with balsamic vinegar and fresh basil.

Iron requirements for women can change depending on the stage of life. During pregnancy, iron needs are higher, while after menopause they typically decrease. Food sources of iron include beans, beef, poultry, fish, liver, and leafy green vegetables, along with fortified cereals and breads. Plant-based sources of iron should be eaten with vitamin C to assist with absorption.  

• For a quick dish that features iron-rich beef and vitamin C rich broccoli, try Ginger Beef Stir Fry. Featuring beef sirloin will provide 10% of daily iron intake. 

Folic acid (folate) is an important vitamin for women, especially during the reproductive years because a lack of folic acid during pregnancy can lead to birth defects. Women who are not pregnant should consume at least 400 micrograms per day of folate, while the recommendation is increased to 600 micrograms during pregnancy and a supplement may be recommended by a doctor or dietitian to meet needs. To include food sources of folate in your eating plan, include fortified cereals and breads, dark leafy green vegetables, and oranges. 

• Serve up a leafy green salad paired with folic acid rich fruit, for a flavorful and nutrient rich dish. Feature fresh favorites like cantaloupe and citrus fruit paired with leafy greens and feta cheese, infusing flavor with a quick citrus vinaigrette. This salad can be topped with chicken, shrimp, or white beans to add even more folic acid.  

Whether you’re looking for delicious ways to celebrate Mom or are simply aiming to prioritize more essential nutrients like calcium, folate and iron, these recipes offer the perfect package of nutrient density and flavor.