10 Essential Nutrients For Women: International Women's Health Day

Every woman needs to have a right amount of nutrients in her body at each stage of her life. Women who are in their 20s need to have a good amount of calcium as it is the time when they get married and are ready to start a family life. Post 35, women need to increase their magnesium count. Today, Boldsky shares with you the essential nutrients for women that can keep various diseases at bay.

Vitamins and minerals are essential nutrients for women as they have to go through pregnancies, menstruation, and even dieting to lose that extra kilos. Foods are the best to get the essential nutrients. It is better not to rely on supplements alone to get those essential nutrients for a woman. Being, International Women's Health Day, it is time to start with a healthy plate of foods.

15 BEST FOODS FOR 30 PLUS WOMEN

Here are some of the essential nutrients for women to consume every day:

Folic Acid

When women come to child-bearing age, folic acid is important for them to consume. The lack of folic acid will result in neural tube defects which can lead to cerebral palsy. Foods like avocado and liver are a must have to get this essential nutrient for women.

Iron

It is only normal that at that time of the month, women lose blood regularly leaving them weak. Iron is one of the essential nutrients for women to increase blood in their body. The food sources of iron are red meat, broccoli, kidney beans, and liver.

Calcium

The most essential nutrient for women to have for the rest of their life is calcium. Foods that are rich in calcium include milk, cheese, dairy products. These foods help in protecting your bones and teeth.

Vitamin D

Vitamin D is beneficial for breast health. You can receive Vitamin D from the sun. The reason for breast cancer is the lack of Vitamin D in the body.

Magnesium

Magnesium is an important and essential nutrient for women. It is good for the nerves, muscles and bones. It also helps keep osteoporosis at bay.

Vitamin E

Vitamin E is found mainly in fatty foods such as oils, nuts, and seeds. This powerful antioxidant should be a daily nutrient for women over the age of 19.

Omega-3 fatty acids

Omega-3 fatty acids are another essential nutrient for women over the age of 40. It helps to reduce blood pressure and inflammation. The reason why experts advise women to have omega fatty acids is because it lowers the risk of numerous chronic diseases.

Potassium

Potassium plays a significant role in transmission of nerve impulses and maintaining a fluid balance. The foods that are rich in potassium include red meat, fish like cod, salmon and sardines.

Vitamin C

Vitamin C is yet another important nutrient for women for a healthy body. Vitamin C is also crucial for the production of collagen which is an essential part of the connective tissue. Oranges, kiwi, strawberries are some of the fruits you should consume at least once in a day.

Fibre

Fibre helps promote normal bowel movements and prevent other intestinal problems. Women over the age of 18 years should have at least 25 grams of fibre per day. When women reach menopause at the age of 50, they need to bring it down to 21 grams each day.