5 Top Essential Nutrients for women

Today, becoming a successful woman requires a lot. Women and their duties were restricted to cooking and the ‘cradle’ in the earlier times. But today’s women bear a much greater burden. They are continuously working to maintain a settlement between profession, family, and children. These additional roles include special nutrients for women, to offer them the strength they need to meet both personal and professional contributions.

Nutrients for Women

1. Calcium

Calcium is perceived as the body’s structural component or cementing material. We all acknowledge the importance of skeletal and dental formation.  It is regarded among the essential nutrients for a woman during her reproductive years. She needs a good amount of the mineral to assist in the bone growth phase of her baby. Calcium is not only essential to the skeleton but also has a function to play in nerve functioning, the blood clotting process, and muscle health.

During their menopause, a woman eliminates calcium from her body. The greater the loss, the greater the vulnerability to bone problems such as osteoporosis and osteomalacia. A New York research also indicated that women who were on calcium supplementation intake had lowered PMS and had a healthier aging experience.

Some calcium sources include:

  • Finger millet, 100 g – 344 mg of calcium
  • Chinese Spinach, 100 g – 395 mg
  • Gingelly seed, 100 g – 1450 mg
  • Buffalo milk, 100 ml – 210 mg.

2. Iron

Next on the women’s chart of vital nutrients is iron. The essential role of iron is to help in hemoglobin formation in red blood cells. Women are at an elevated risk of iron deficiency leading to blood loss during menstrual cycles. Pregnant women have the highest iron needs because they need increased blood supply for the developing baby during pregnancy. Furthermore, a baby in the womb would require a daily amount of iron before the baby is willing to consume an iron-rich diet on its own.

Some good iron sources include:

  • Rice bran, 100 g – 35 mg of iron
  • Rice flakes, 100 g – 20 mg
  • Soybean, 100 g – 10 mg
  • Chinese Spinach, 100 g – 18 mg
  • Colocasia, 100 g – 10 mg
  • Garden cress seeds, 1 teaspoon – 5 mg
  • Liver – 7 mg
  • Egg – 2 mg

3. Vitamin E

Vitamin E is common in nature, so deficiencies are very unusual. Vitamin E is one of the essential nutrients for women because it significantly helps to reduce premenstrual symptoms. Vitamin E intake can relieve headaches, cramps, stomach discomfort, bloating, migraines, irritability, and many other symptoms. It lowers the risks of having different forms of breast diseases, improves skin safety, and eliminates the possibility of coronary heart disease.

Many accessible sources include vegetable oils, sunflower seeds, wheat germ, kiwi, whole grain, peanut butter, fish, green leafy vegetables, goat’s milk, and enhanced breakfast cereals.

4. Vitamin B12

Vitamin B12 is a necessary nutrient for women. It is only present in animal food; therefore, there is a chance of deficiency in vegetarian women. Vitamin B12 is responsible for proper nervous system functioning, and for folic acid metabolism. The maturation of the cells is concerned, and a deficiency may lead to megaloblastic anemia. Severe pernicious anemia may spread to the nerves or brain, causing degeneration of the spinal cord, resulting in weakness, numbness, tingling sensations, shooting pain, and diminished response of the reflex. Psychological signs can involve mental slowness and sensory hallucinations of mood shifts. There could be paranoia signs, too.

Vitamin B12 is used in older women for managing psychological symptoms, including senile psychosis (marked by delusions and hallucinations). That was also used to combat other symptoms, including fatigue, nervousness, irritability, insomnia, trouble with memory, stress, and weak coordination. The food sources include products from the liver, kidneys, meat, fish, and dairy.

5. Folic Acid

The last of the women ‘s significant nutrients is folic acid. If a woman takes sufficient folic acid prior to and during pregnancy, this can help to avoid significant congenital disabilities in the brain and spine of her baby. Folic acid can also be of added value to men and women of any age. Any research has found that folic acid can help reduce heart failure, stroke, some cancers, and likely Alzheimer’s.

Supplements containing folic acid may ease hot flashes in postmenopausal women. Folic acid deficiency has been assumed to lead to increased homocysteine levels, which in turn lead to increased risk of bone fractures, osteoporosis, and decreased bone mineral density. Food sources include broccoli, asparagus, bananas, orange, peas, nuts, breads, cereals, wholegrain flours, and fortified foods produced from folic acid.

The Recommended Dietary Allowances of these Nutrients for Women –

  • Calcium –  Up to 500 mg/day. During pregnancy and lactation, RDA is 1,000 mg/day.
  • Iron –  Up to 30 mg/day. During pregnancy and lactation, RDA is 38 mg/day.
  • Vitamin E –  Up to 15 mg/day. During pregnancy and lactation, RDA is 18 mg/day.
  • Vitamin B12 – The RDA for Indian women is up to 1 ug/day.
  • Folic Acid – Up to 100 ug/day. During pregnancy, RDA is 400 ug/day.


These are all the five best nutrients for women’s health and well-being. These nutrients are essential to a healthy life for women.

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