10 Nutrients for Females

We all do not have the same nutritional requirements in our body, especially women, because a woman has many changes in her body in comparison to men throughout her life. Come, learn about 10 Nutrients for females that are necessary for every woman.

10 Nutrients for Females

Folic Acid

This element gives great benefits to a woman’s life, especially when she is about to become a mother. This element is very important because it helps in a healthy pregnancy. Folic Acid deficiency can cause neural tube dysfunction. Apart from the folic acid pill, it is found in green vegetables, avocados, and liver.


If it is deficient in our body, then fatigue, sleeplessness, lack of concentration, etc. are produced. There is a lack of blood from the woman’s body every month, during menstruation. This causes a lack of iron element in the body because in our body these elements are found in blood and blood is circulated throughout the body. These elements are found in the red mitt, Broccoli, Kidney Beans and liver.


It is a very essential mineral that keeps our teeth and bones strong. This need becomes more around 35 years of age when it starts to lack. Calcium helps in staying slim and reduces the symptoms of PMS. Sources of Calcium are – Black beans, milk, cheese, spinach, badam, etc.

Vitamin D

This is a very important vitamin that we do not know whether we are getting or not. Its quantity should be found in our body by examination. Most of all get this vitamin from the sun, but it is not so easy, if you do not get sunlight or live in a place where you do not get sunburn completely then we should take a vitamin D supplement.
Vitamin D should be absorbed properly in our body because this element is very important for bones and teeth.


Magnesium is helpful in our body’s chemical reaction. This nutrient gives strength to our nerves and muscles, this does not prevent or reduce our chances of osteoporosis
Blood pressure is also controlled by this. And also keeps away from heart diseases. Its sources are found in Kaddu seeds, spinach, black beans, and almonds.

Vitamin E

Vitamin E is found mainly in fatty foods or lubricants. It is found in antioxidants like oil, dry fruits, seeds, etc.
Vitamin E works to fight the disorders that are born in our body due to air pollution around us, ultraviolet rays of the sun, smoking.
It strengthens our immune power and keeps our eyes and skin healthy.

Fatty Acids (Omega-3)

Omega-3 is an essential nutrient that is essential for every woman. With the help of Omega 3, blood pressure can be reduced, inflammation is reduced and the chances of chronic diseases such as heart disease and cancer are also reduced. In every woman’s body, a dose of 1.1 grams of omega-3 per day Is required. Fish oil, such as Salmon, Sardines, Halibut, Non-white tuna, etc., is the source of omega 3 in fish.


Potassium plays a major role in our body. This parallel helps in Muscle contraction, Transmission of muscle contraction and Fluid balance. With its use, healthy bones are found and production of energy is found in our body. The source of Pottasium is found in Surrey Mit, Chicken, Red Meat, Fish such as Cod, Salmon, Sardines, etc. It is also found in lobby-free yogurt, sweet potato, spinach, and Broccoli. Eating Pottasium-rich food reduces the risk of heart disease, high blood pressure, heart attack. Women over the age of 19 should take 4,700 gm Pottasium daily.

Vitamin C

It is a very essential nutrient that gives us a healthy immune system. It is a powerful antioxidant that prevents cell damage in the body. Vitamin C increases the production of Collagen which gives us healthy skin, healthy skin muscles healthy tissue (Tissue).
Women over the age of 19 should consume vitamin g of 75 gm daily. The source of Vitamin C is found in paprika, kiwi strobe, etc.


Its use keeps a healthy defecation system and other intestinal troubles away from our body. Women aged 19-50 should take 25 gm fiber per day. Women over 51 years should take 21 gm fiber daily. Its sources are – Multigrain Bread, Cereals, Fruits, Vegetables, Millet, Quinoa, Barly, Wild rice, Broken Wheat, etc. Fiber-rich food keeps the risk of heart disease, cancer, and diabetes in our body.

Vitamin and mineral-rich elements are very essential elements for all women. They provide great assistance in physical changes to women, which maintain the state of our body during pregnancy, menstruation, breastfeeding, etc.
These elements are found in our food and substances. Supplement only does not make use of it, Supplement should be used only to make food more nutritious.

Also Read-Balanced Diet: Its Importance and Benefits

Also Read –Pros and Cons of Vitamins and Minerals

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