5 Vital Nutrients That Every Woman Should Include In Her Diet For Optimal Health

Vital Nutrients For Women: A woman’s body undergoes a wide variety of changes that have a direct impact on her overall health and well-being. From puberty, and menstruation to pregnancy, numerous changes affect a woman’s body and make it more important to be vigilant about her health. There can be several ways to tackle these changes, but consuming the right diet rich in essential nutrients can have impressive benefits.

Including foods rich in various nutrients such as vitamins, minerals, protein, fibre, zinc, iron and others can help in providing the required energy, regulate chemical processes in the body and contribute to body structure. Here is a list of vital nutrients that every woman must include in her diet for better health and body.

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Vital Nutrients for Women

1. Folic Acid

According to the Centers for Disease Control and Prevention (CDC), everyone needs folic acid. But for women who can get pregnant, it is really important! If a woman has enough folic acid in her body before she is pregnant, it can help prevent major birth defects in her baby's brain and spine. These birth defects are neural tube defects or NTDs.

Food souuces for calcium include dairy products such as milk, cheese, yoghurt, edamame, canned sardines, salmon etc (Image Credits: Canva)

2. Iron

Iron is an incredibly important nutrient that women should include in their diet. Iron is a major component of haemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue, states Harvard University.

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3. Vitamin D

Vitamin D is an essential nutrient that our body produces and needs. It helps the body to absorb and retain calcium and phosphorus, which are crucial for bone building. Consuming enough amounts of vitamin D is important as it plays a major role in the growth and development of the bones and teeth.

4. Vitamin E

Vitamin E is known to be a single compound with powerful antioxidant properties. This nutrient is important for boosting immune health and protecting the body against the harmful effects of free radicals. It also helps in dealing with pregnancy problems and delivering a healthy baby.

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Food sources for vitamin E include peanuts, almonds, peanut butter, sunflower seeds, pumpkin, red bell pepper etc (Image Credits: Canva)

5. Choline

The Cleveland Clinic states that choline is a vital nutrient that helps your liver and brain function correctly. A choline supplement may help reduce your risk of fatty liver disease. Choline deficiency during pregnancy can cause birth defects, so it's important for pregnant people to get enough choline.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)