Women Health: 5 Essential Nutrients That You Must Include In Your Regular Diet

Every human body has different sets of requirements and nutritional needs. Nutrients are an essential part of one’s diet and play a major role in determining the overall health and well-being of an individual. When it comes to women's health, the requirements of these nutrients may vary. At different stages of life, a woman goes through countless changes that affect her overall body and health, including puberty, menarche, pregnancy and childbirth. In such scenarios, it becomes crucial to address the changes that take place.

Consuming a diet rich in essential nutrients promotes physical, mental and emotional well-being. Here are the vital nutrients that a woman must include in their regular diet for a healthy body.

Essential Nutrients For Women Health

1. Folate And Other Vitamin B (Folic Acid)

The body needs vitamin B to make new cells. According to Healthline, folic acid helps to form the neural tube that will develop into your baby’s brain and spinal cord, during pregnancy. It is also essential for red blood cell formation, for women who are at risk of developing folate-deficiency anaemia. Moreover, folic acid may help reduce the risk of having a baby with a brain or spinal cord defect. Healthline states that 400 micrograms of vitamin B are needed by a woman’s body daily. Foods rich in folic acid include spinach, nuts, beans, orange juice, breakfast cereal etc.

2. Iron

Iron is another vital nutrient that must be in your diet as it promotes a healthy body. Due to little or heavy periods, young women may struggle with low levels of iron in their bodies, which can lead to anaemia. Healthline states that iron is best absorbed when taken with vitamin C. Pairing a good source of iron, such as chicken or beans, with a vitamin C source such as strawberries at a meal will maximise absorption.

3. Vitamin D

Vitamin D has major health benefits such as it reduces the risk of certain diseases, reducing symptoms of depression and helping improve mood. It is pivotal to the absorption of calcium and maximising bone health. A woman’s body needs around 600 international units (IU) daily of vitamin D regularly, Healthline states.

4. Magnesium

Magnesium is important for muscle health and the nervous system. It also plays a key role in the natural regulation of high blood pressure. Good amounts of magnesium help in maintaining healthy blood sugar and blood pressure levels, keeping muscles and nerves working as they should and helping the body to produce protein.

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. Foods sources of choline include meat, poultry, fish, dairy products, eggs etc.

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