Women Need Some Essential Nutrients

Everyone’s nutrient needs are not the same. Woman’s needs can be a little different because her body goes through different phases throughout life. Here are some nutrients that are important for women :

1. Folic acid

Folic acid is important for women of child-bearing age as it promotes healthy pregnancy, but all women benefit from this vitamin. In addition to taking a prenatal vitamin for folic acid, you can add folic acid from leafy green vegetables, avocado, and liver.

2. Iron

Iron is important for growth and development. Deficiency of iron can result in fatigue, insomnia, and lack of concentration. Women lose blood on a monthly basis during menstruation. It’s important that women make sure they get enough iron during this time to replenish what is lost. Good sources of iron include red meat, broccoli, kidney, beans, and liver

3. Calcium

Calcium is an important mineral which keeps our bones and teeth healthy and strong. It’s needed throughout life and even more as we age. Good sources of calcium include milk, cheese, spinach, kale, almonds, and black beans.

4. Magnesium

Magnesium is involved in many of the chemical reactions that happen in the body. It is an important nutrient for nerves, muscle tone and keeps bones strong. It also helps keep osteoporosis at bay. Sources of magnesium include pumpkin seeds, spinach, black beans, halibut, and almonds.

5. Vitamin E

Vitamin E, which is found mainly in fatty foods like oils, nuts, and seeds, is a powerful antioxidant. Vitamin E is key for strong immune system and healthy eyes and skin.

A woman over age 19 needs 15 milligrams of Vitamin E each day, so make sure you snack on almonds or sunflower seeds and add them to cooked whole grains, salads, and steamed veggies

6. Omega -3 fatty acid

One of the good fats, omega-3 fatty acids are one of the essential nutrient every woman needs. Omega 3’s help reduce blood pressure, inflammation and lower your risk of chronic diseases including heart disease and cancer. Every woman needs 1.1g of these good fats per day. Wild salmon,  tuna, and sardines are all excellent sources of omega 3 fatty acids.


While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.

You can contact us at 080 3232 9292 or log on to www.quanutrition.com to Book An Appointment.