The most important nutrients for women


Nutrition is one of the most important aspects of human life. When it comes to women it’s even more important. Since they have the responsibilities of the entire household on their shoulders, women often end up ignoring their health and nutrition. They get so involved in their hectic day to day routine that they often forget to have a proper meal. 

There are various nutrients that a woman’s body needs to be at the top of its health. If it’s not provided with these essential nutrients, there are a number of health issues that arise. One of the most common among these problems is arthritis. Therefore, it’s important for a woman to take some time out of her life to focus on her health. In this article, HerbaChoices discuss which nutrients are vital for women to intake. So, continue reading.

Nutrients that are important for a woman’s health:

There is a variety of nutrients that women need to intake to stay at the top of their health. These nutrients help the human body to carry out day to day tasks and lead a healthy life. Since women in our society have so many responsibilities on their shoulders, they often neglect their own health while trying to tie up all the loose ends. By adding the following nutrients to their diet, women can lead a healthy life:


Calcium is important for women of all ages. However, it’s especially important for young girls. That’s the age when your bones absorb calcium the most. According to women health experts, young girls need to consume diets rich in calcium and vitamin D to prepare for the challenges that adulthood holds for them. In order to absorb calcium, the body requires vitamin D.

According to experts, women should take 1,300 mg of calcium every day. It’s especially important for girls with 9-19 years of age. There are various natural sources that provide you with just the right amount of calcium. Milk, yoghurt and cheese are only a few of the examples. Some of the vegetables rich in calcium include kale, broccoli and Chinese cabbage.

Vitamin D:

Since you need vitamin D for the absorption of calcium, you need to enrich your diet with low-fat dairy products. That’s because these products contain vitamin D and proteins that enable the absorption of calcium. Adding more vegetables to your diet is another great way to meet your vitamin D requirements. Supplement your body with at least 600 IU of vitamin D every day by exposing your skin cells to the sunlight.


Another important nutrient for a woman’s body is iron. It’s important to keep female blood cells healthy especially when they start to menstruate. There is a certain amount of iron that a woman loses every time she menstruates. According to surveys, more than 10% of women in America are deficient in iron. About 5% of them have iron deficiency anemia.

Women deficient in iron face health problems such as fatigue, poor performance at work or school and impaired immunity. For young girls who haven’t yet started to menstruate, it’s important to intake 8mg of iron every day. Whereas, young girls between the ages of 14-18 years of age require 15mg of iron to lead a healthy life. Some of the natural sources of iron include chicken, beef, turkey, tuna, beans and lentils.

Folic acid:

Folic acid plays a vital role in preventing defects in the neural tube, including anencephaly and spina bifida. In order to keep their bodies healthy, women need to consume a diet fortified with folic acid. Women who are pregnant or trying to conceive are often prescribed folic acid supplements. It is recommended to take 400 to 800 micrograms of folic acid every day for women of all ages.


B12 is another nutrient that plays a vital role in strengthening the nervous system in both men and women. According to research, women of all ages should take 2.4 mcg of vitamin B12 daily. Pregnant women should take at least 2.6 mcg of B12 whereas lactating mother should raise the amount to 2.8mcg.


Choline deficiency also results in neural defects. It’s very easy to add this nutrient to your diet. All you need to do is eat an egg daily. Apart from that, there are various other sources to drive this nutrient. These sources include milk, peanuts and liver.

Women are the pillars of every household. Their health is important for their entire family. They can stay at the top of their health by supplementing their bodies with the right nutrients. These nutrients will not only keep them healthy but their bodies young for longer.

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