Tuesday, 10 February 2015

Important Nutrients Every Woman Needs

Everyone’s nutrient needs are not exactly the same. While most people benefit from the same vitamins and minerals, a woman’s needs can be a little different because her body goes through different things throughout life. Here are some healthy nutrients that are important for women to get. Women of every age, height, weight, and activity level have at least one thing in common: We need certain nutrients that our bodies don't make, but require to function properly.


A deficiency in iron can cause anaemia a very common problem among women. Iron gets oxygen to your cells and a lack of it makes you lethargic and tired. Include lean meat like chicken and turkey as well as fortified cereals and beans in your diet.

Omega-3 fatty acids

Omega-3 fatty acids are 'good' fats known to reduce the risk of heart disease. And you can find it in fish like sardines, salmon, herring, trout and mackerel. Walnuts and flaxseeds also contain omega-3 fatty acids.

Vitamin D

The calcium you consume will be useless if your body does not produce adequate vitamin D, which helps your body absorb calcium. Vitamin D is found in fish like tuna and salmon as well as in fortified orange juice.


Fibre is required for digestion and prevention of heart disease because it lowers cholesterol and blood sugar levels. Women under 50 need at least 25 grams of fibre a day. Good sources of fibre are nuts, fruits, vegetables, and whole-grain breads.


An important nutrient in building healthy bones and muscles, protein also fights germs, breaks down everything you eat and controls your metabolism. Found in poultry, red meat, fish and nuts, studies say that women require at least 45 grams of protein daily.

Folic acid

While folic acid is very important for pregnant women, it is essential for the rest as well. Experts say that folic acid helps your cells divide and is found in green, leafy vegetables, juices, beans, fortified cereal and nuts.


Not only does fibre keep your blood sugar and cholesterol levels in check, it also help you digest your food better. Fibre is found in vegetables, fruits, whole-grain breads and cereals, nuts and beans.

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