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Essential Vitamins and Minerals for Women’s Health

Our body needs vitamins and minerals to function properly, and we obtain many of them from the food we eat. The vitamins and minerals that a woman needs vary depending on her age group, lifestyle, activity levels, and medical conditions.

Here are a few essential vitamins and minerals that a woman needs, and foods to obtain them from.



As you age, your risk of developing osteoporosis increases, which is why calcium is important. Calcium helps keep bones healthy, minimizing the dangers of fractures. Calcium also helps ensure you’re your brain and muscles can communicate efficiently with each other. When you reach 50, your daily requirements are 1,200 mg of calcium.

Calcium-rich foods include milk, cheese, low-fat yogurt, tofu, orange juice, cereals, and dark green leafy vegetables.

Vitamin D

People don’t often get enough vitamin D from the sun, which is the best source of this vitamin. Vitamin D works with vitamin C in keeping bones healthy. This vitamin also reduces inflammation in the cells and boosts your immune system.

Women who are in the postmenopausal stage, obese, or if they don’t have enough exposure to the sun need vitamin D the most. If you are in your 50s, make sure that you get 600 UI of vitamin D daily. Those women who are 70 years old should be getting 800 UI per day.

There are not many foods that contain this essential vitamin, so make sure that you include tuna, salmon, fortified low-fat milk, soy beverages, and cereals in your diet.


Bearing a child places big demands on a woman’s body. This is a time when you need folic acid or folate. Whether you are pregnant or planning to fall pregnant, folate supplements are often recommended. Folate helps your body produce new blood cells and support the development of the baby in your womb to prevent birth defects.

When you are of childbearing age or up to 50 years old, the daily recommended folate amount is 400 mcg. This increases to 600 mcg when you’re pregnant and 500 mcg when you are breastfeeding. Folate is available in many vegetables, such as spinach, beans, broccoli, potatoes, and dark green leafy vegetables.


Magnesium is an essential mineral for the body, supporting countless functions from blood pressure regulation, bone growth, cognitive development, and many more. Magnesium helps prevent bone loss, ensures a healthy pregnancy, regulates sugar levels, and decreases risks of heart disease and diabetes.

Women of all ages need magnesium, but those who are 40 years and older need more magnesium for bone health.

Magnesium-rich foods include nuts, such as almonds and peanuts, avocado, quinoa, spinach, yogurt, and tofu.



Aside from creating healthy blood cells to transport oxygen throughout the body, iron is an essential mineral for reproductive organs and body functions. It helps produce certain hormones, as well as connective tissues. Menstruation causes women to lose a significant amount of iron every month. Not enough iron in the body can lead to anemia. Pregnant women also need more iron to supply enough blood for the baby in the womb.

Women in the 19 to 50 years of age group need 18 mg of iron daily, while those aged 51 and older need 8 mg. When you are pregnant, you need as much as 27 mg every day.

Ensure that your diet includes lean red meat, chicken, liver, tofu, spinach, seafood, nuts, strawberries, orange juice, fish, and eggs.


Vitamins and minerals are vital for overall well-being, although women need some of them in different amounts than men do. They help you produce energy, heal wounds, have a stronger immune system, produce red blood cells, and maintain healthy bones.

Usually, you should be able to get sufficient of the right vitamins and minerals from the foods you eat. However, if you suspect that you are not getting enough nutrients from your diet, it is best to consult your doctor. Don’t just start taking multivitamins, especially if you are experiencing symptoms of medical conditions, or if you are pregnant or breastfeeding.

Also Check Out The Complete Guide To Vitamins And Minerals Here:https://www.besthealthfoodinfo.com/vitamins-and-minerals/

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