essential nutrients for women

essential nutrients for women

essential nutrients for women
essential nutrients for women

Sunscreens, Lotions and moisturizers are not enough to have a youthful look. As a woman, you need to protect yourself on the inside too. Every woman should consider taking certain supplements for the benefit of their body. Some of those super nutrients are presented below.We also have article that you might like Tips to Stay Healthy.


Found in high amounts in milk and dairy products, calcium is an essential mineral which makes more than 1% of the women’s body weight. It is also the bone builder.

Women are more susceptible to osteoporosis than men so calcium is essential for lifelong bone health. It also plays an important role in heart and muscle action, blood clotting and normal cell function.

It is recommended for all adult women.


Fish like salmon, tuna mackerel are a source of omega-3s, namely EPA and DHA. These are highly specialized fats that can’t be made in our body and many women don’t get enough of these nutrients.

Omega-3s fats optimize brain operations, reduce inflammation and support healthy joints. They play an important role in heart and blood vessel health and lower heart disease risk.

All adult women who don’t have a high intake of fish in their diet, at risk of cardiovascular disease, pregnant and nursing women need it.

Avoid the supplements if you are allergic to fish. Take these supplements with food for better absorption and tolerance.

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Present in leaves and fruit, folate is a water soluble B vitamin. It makes you look healthy.

Foliate prevents neural tube abnormalities in the fetus during the first few weeks of pregnancy when the women don’t know they are pregnant. It is also a supporting factor in normal levels of homocysteine in the blood.

All adult women should take this supplement, especially pregnant women.

Talk to your obstetrician or gynecologist about taking foliate.


Found in whole grains, fruits and vegetables, these are also water soluble nutrients which include B1, B2, B5, B6, B12and biotin. B vitamins produce energy to meet the everyday demands of life.

B12 and B6 lower the homocysteine levels to reduce the risk of heart disease. Biotin makes hair healthy.

It’s for all adult women, especially women who exercise a lot and burns more calories daily. It increases their need for these nutrients.

  1. Coenzyme Q10

A fat soluble nutrient in meat and fish is an antioxidant which fuels the production of energy within cells. It also protects against premature aging.

Women at greater risk of heart disease and cancer, strict vegetarians need it more.

Vitamin Chart for Women | RDA (Recommended Dietary Allowance)

essential nutrients for women 1
essential nutrients for women 1


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