Fats play several important roles in a woman's body, including digestion, metabolism, energy provision, immunity boosting, cell building, and sex hormone production. The 4 common types are monounsaturated, polyunsaturated, saturated, and trans fats.

Pharmacist Do Xuan Hoa from the Medical Information Center at Tam Anh General Hospital, Ho Chi Minh City, said that women typically need about 45-75g of fat in a total of 2,000 kcal per day. However, the daily calorie intake depends on age, sex, physical activity level, and overall health. Women should prioritize fats from the foods below.

Olive oil provides a source of monounsaturated fats that are good for heart health and female hormones. One tablespoon contains about 14g of fat, along with vitamins E and K, and many antioxidants that help slow down aging, protect the skin, and boost overall health. Using olive oil as a substitute for butter or animal fats also reduces the risk of heart disease, supporting a healthy and resilient body.

100g of avocado contains about 14.7g of fat and 160 kcal, mainly oleic acid—a monounsaturated fatty acid with anti-inflammatory properties that supports hormonal balance and cancer prevention. Avocados are rich in fiber, lutein (good for the eyes), and potassium (which helps regulate blood pressure), offering numerous benefits for overall health.

Nuts are rich in healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Regular nut consumption helps balance hormones, reduce the risk of heart disease and type 2 diabetes, and manage weight. On average, 28g of almonds contains 14.1g of fat, and walnuts contain 18.5g of fat. It is recommended to eat a variety of nuts to support reproductive health, heart health, and beauty.

Fats from salmon and tuna support women's physiology. Photo: Dinh Dieu.

Fatty fish contain high levels of unsaturated fatty acids and omega-3s, which protect the heart, boost brain function, and reduce inflammation. It's advisable to eat two servings of fatty fish per week, about 88g of cooked fish.

Eggs contain protein, healthy fats, and many essential nutrients. Egg yolks are rich in vitamin D, choline (which supports liver, brain, and nervous system function), and lutein (beneficial for eye health). Eggs are a familiar food that provides many benefits for women's health.

In addition to nutrition, pharmacist Hoa recommends exercise, adequate sleep, and stress reduction to support hormonal balance. Exercise improves blood circulation, reduces stress, and increases insulin sensitivity. Regularly supplementing with extracts from herbs like lepidium meyenii and p. leucotomos helps the body naturally produce the hormone trio estrogen, progesterone, and testosterone, thereby improving female physiology and maintaining physique.

If you experience signs of hormonal imbalance, such as irregular periods, hair loss, or night sweats, seek medical attention promptly for diagnosis and treatment.

Dinh Dieu