What vitamins and minerals does a woman need?

For women to get the best possible health, they need to have a balanced diet. They must consume the right amount of vitamins and minerals in order to get the best results for their health.

A woman who follows a healthy diet will enjoy great health. She will have glowing skin and her body will be strong. A healthy woman is a happy woman.

There are several important vitamins and minerals that women need. We must know what vitamins and minerals a woman needs and how she can get them.

Calcium

Calcium is an important mineral that is required for the growth of bones and teeth. The main source of calcium is dairy products. A woman who consumes milk or cheese every day will get the required amount of calcium.

Calcium is also found in green leafy vegetables. A small amount of calcium is also found in some fruits like apricots and cherries.

Iron

Iron is one of the most essential minerals that women need. Iron is an important component of hemoglobin which is present in red blood cells. Without iron, our body will not be able to produce red blood cells.

Women need to get enough iron every day. Iron is also found in meat, poultry, fish and eggs. Some women also require iron supplements.

Folic acid

Folic acid is also known as vitamin B9. Folic acid is essential for the formation of red blood cells. Women who don’t consume folic acid can have babies with birth defects.

Folic acid is also found in beans, peas, lentils, nuts, green leafy vegetables, asparagus, oranges and spinach.

Vitamin B

This vitamin is essential for the functioning of the body. In fact, it is required for the development of the brain and nerves. It helps in the formation of red blood cells, and also plays an important role in metabolism.

Vitamin B12

This is a water-soluble vitamin and is important for the growth of red blood cells. This is the only vitamin that is stored in the body. Women need it for the growth of their hair, nails, and teeth. The recommended daily intake of this vitamin is 2.4 micrograms

Vitamin C

This vitamin is responsible for the production of collagen. Collagen is the main component of bones, tendons, ligaments, cartilage, skin, and mucous membranes. If you don’t take Vitamin C, then you may suffer from bone fracture, poor immunity, weak nails, and gums.

Vitamin D

Vitamin D is a fat-soluble vitamin that helps the body to absorb calcium. Vitamin D is also used in the production of hormones like estrogen and progesterone.

It is also found in dairy products, egg yolk and oily fish. Women need to eat at least 1 microgram of vitamin D every day.

Zinc

Zinc is another important mineral that women need. Zinc is necessary for the growth of hair, nails and skin. It is also needed for a woman’s immune system. Zinc is also found in dairy products, oysters, pumpkin seeds, liver, chicken and mushrooms.

Magnesium

Magnesium is the third most abundant mineral in our body. It is also called the energy mineral. Women need magnesium every day for the proper functioning of muscles and nerves.

Women need to consume the recommended daily amount of magnesium. Magnesium is also found in almonds, walnuts, cashews, figs, pistachios, bananas and avocados.

Potassium

Potassium is the fourth most important mineral that women need. Potassium is very important for the heart, muscles and nerves. It is also important for the body’s fluid balance.

Potassium is also found in dairy products, legumes, green leafy vegetables, bananas and citrus fruits.

Conclusion

After reading this article, you will surely have a good understanding of the things you need to eat for a healthy and active life. So, if you are also looking for a healthy diet, then follow these tips and keep yourself fit.