Essential Nutrients That Every Woman Needs

From menstruation and pregnancy to breastfeeding and menopause, women’s bodies go through several changes throughout their lives, which makes it all the more necessary for them to consume essential nutrients on a daily basis.

There are specific nutrients that each woman must add to their diet to keep their health and well-being in check. Here, we’ve listed the top five key nutrients that every woman needs to pay attention to.

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5 Essential Nutrients For Women That Help With Their Well-Being

1. Iron

Iron deficiency is quite a common problem among women these days, although iron is one of the most essential nutrients for women. Iron is important for producing certain hormones and circulating oxygen to the tissue and for overall growth as well. According to healthcare providers, every woman needs to consume 18 mg of iron per day to prevent this deficiency.

Some good sources of iron include:

• Green leafy vegetables such as spinach, kale, collard, cabbage
• Beans
• Whole grains
• Chicken
• Tofu

Spinach is one of the best sources of iron. (Photo via Pexels/Lisa Fotios)

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2. Folic Acid (Folate)

Folic acid is also among some of the most essential nutrients that women need, especially women who are pregnant or have recently given birth. During pregnancy, folate helps in the formation of a neural tube that further helps develop into the baby’s spinal cord and brain. Additionally, folic acid is important for the formation of red blood cells and prevents folate-deficiency anemia as well.

Some good sources of folate include:

• Chickpeas and kidney beans
• Green vegetables such as spring greens, spinach, cabbage
• Eggs
• Beets
• Nuts and seeds

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3. Protein

Protein is one of the most essential nutrients required by a woman at every phase of their life. It is considered the building block of the human body that helps in developing and repairing muscles and cells. Additionally, protein is also useful during the weight loss process.

A sedentary lifestyle can lead to loss of muscle mass, and thus, consuming protein-rich foods is recommended to revive those muscles.

Some good sources of protein include:

• Milk
• Eggs and other poultry items
• Fish and other seafood
• Soya
• Tofu
• Nuts and seeds
• Pulses

Seafood is loaded with protein. (Photo via Pexels/Dana Tentis)

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4. Iodine

Iodine is another important nutrient that a woman needs. A lack of iodine leads to serious health issues in women. Not only does it affect physical health, but iodine deficiency takes a toll on women’s mental health as well. It can lead to depression, decreased fertility, weight gain, and increases the chance of abnormal weight gain in lactating mothers.

Some good sources of iodine include:

• Seafood such as oysters, tuna, shrimp
• Chicken
• Seaweed
• Fruits such as cranberries, strawberries, pineapple
• Lima beans

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5. Choline

Choline is among the essential nutrients that should be included in every woman’s diet. It helps keep the cells functioning and structured well and also aids in producing acetylcholine (chemical messenger), which is crucial for muscle control and memory.

Some good sources of choline include:

• Fish
• Dairy products
• Whole eggs
• Organ meat such as kidneys and liver
• Shiitake mushrooms
• Almonds
• Soybeans
• Wheat germ
• Cruciferous vegetables

Almonds are rich in choline. (Photo via Pexels/Kafeel Ahmed)

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Alongside these essential nutrients, women also require probiotics, zinc, vitamin D, magnesium, and vitamin E to keep their body healthy and functioning well.

For women, it is important to fill their plates with a rainbow of vegetables and fruits to ensure they are getting the recommended amount of each key nutrient mentioned above.