Nutrients that all women need

Everyone’s nutritional needs are not exactly the same. While most people benefit from the same vitamins and minerals, a woman’s needs may be a little different because her body goes through different stages throughout life. Next, we will talk about some of the nutrients that all women need.

Folic acid

Folic acid is especially important for women of childbearing age, but all women benefit from this vitamin. For women of childbearing age, it is an important vitamin because it promotes a healthy pregnancy. Lack of folic acid can lead to neural tube defects that lead to cerebral palsy. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from green leafy vegetables, avocado, and liver.


Calcium is an important mineral to keep bones and teeth healthy and strong. It is necessary throughout life and even more as women get older. Good sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.

Vitamin D

This vitamin is very important especially for those who do not get enough naturally. You will have to check your vitamin D levels to see if you need supplements or not. It is obtained through the sun but it is not as simple as going out for a while. Sometimes taking a supplement is a good idea if you do not usually sunbathe or where you live is usually cloudy. Vitamin D is needed to have a good mood, stronger bones and keep your teeth healthier.


Iron is important for growth and development. Iron deficiency can cause fatigue, insomnia, and lack of concentration. Iron stores and transports oxygen throughout the body. Women lose blood monthly during their period, which results in a significant loss of iron in their body. Women must replenish the iron of what they lose. Good sources of iron include red meat, broccoli, kidneys, beans, and liver.


Magnesium is necessary for the body since it is an important nutrient for the nerves of the body, muscle tone, and bone strength. In addition, having adequate levels of magnesium helps osteoporosis not have to be a problem in your life. To make matters worse, this nutrient also helps prevent cardiovascular disease and regulate blood pressure. Sources of magnesium include pumpkin seeds, spinach, black beans, grouper, and almonds, among others.


Potassium plays an important role in the transition of nerve impulses, muscle contraction and the balance of body fluids. It will also help you have stronger bones and boost energy. You have many options of potassium-rich foods that you can include in your diet such as meat, chicken, fish, fat-free yogurts, spinach, broccoli, sweet potatoes … In addition, taking potassium-rich foods can help you reduce blood pressure and prevent heart disease and strokes.

Read Also: How to make your salads healthier

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