7 Essential Nutrients Women Need Most

Women at all stages (daughter, sister, wife, daughter in law, mother, grandmother….and so on ) have dedicated their entire life to everyone in the family giving herself least priority in terms of personal space, health and rest.

This Women’s Day Nutritionpotli would like to mention few important nutrients that each woman should include in her daily diet…because “A Healthy Women is Informed and Empowered.

Calcium: Requirements as per stages of life

1.Teens and Adolescence – Bones are developing quickly and are storing calcium so that the skeleton becomes strong.
2.PMS – Reduces premenstrual symptoms.
3.Pregnancy – Developing baby needs calcium to build strong bones and teeth. Calcium also helps your baby grow a healthy heart, nerves, and muscles as well as develops a normal heart rhythm and blood-clotting abilities.
4.Old age- Good calcium levels in old age prevents osteoporosis (brittle and fragile bones).
Source: dairy products. Fortified juice, ragi, rajgira, yoghurt and soy milk are great sources of calcium. Especially at this three stages of life.


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. During Pregnancy iron is needed to make extra blood (haemoglobin) for you and your baby. Iron also helps move oxygen from your lungs to the rest of your body.

Source: gardencress seeds, lean meat like chicken and organ meat (liver) as well as fortified cereals and beans in your diet.

Vitamin D3:

The calcium you consume will be useless if your body does not produce adequate vitamin D, which helps your body absorb calcium.
Protects against autoimmune diseases, breast and ovarian cancer.

Source: fish like tuna and salmon as well as in fortified orange juice.

Folic acid:

•Prevents brain and spinal defects in the first week of pregnancy.
•Lowers risk of colon and breast cancer.
•Reduces risk of strokes in brain.
Source: green, leafy vegetables, juices, beans, fortified cereal and nuts.


•Building lean muscles.
•Curbs hunger.
•Enhances body’s immune system.
•Gives you better sleep.
•Helps brain in better functioning.
Source: poultry, egg white, fish and nuts.


•Reduces sugar craving.
•Help stabilises blood sugar levels.
•Good for digestive health.
•Aids in weight loss.

Source: vegetables, fruits, whole-grain breads and cereals, nuts and beans.

Omega-3 fatty acids:

•Supports heart health.
•Fights depression and anxiety.
•Improves sleep.
•Improves eye health.
•Improves bone and joint health.

Source: fish like sardines, salmon, herring, trout and mackerel. Walnuts and flaxseeds also contain omega-3 fatty acids.

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