10 Essential Nutrients for Women's Daily Needs

Calcium: Vital for bone health, muscle function, and nerve transmission. Dairy, leafy greens, tofu, and fortified products are good sources.

Iron: Necessary for red blood cell production and oxygen transport. Found in red meat, poultry, fish, beans, lentils, and leafy greens.

Vitamin D: Important for bone health, immune function, and mood regulation. Sun exposure, fortified dairy, fatty fish, and supplements are sources.

Magnesium: Supports muscle function, bone health, and energy production. Found in nuts, seeds, whole grains, leafy greens, and legume

Folate (Folic Acid): Critical for fetal development during pregnancy and supports red blood cell formation. Found in leafy greens, legumes, fortified grains, and citrus fruits.

Omega-3 Fatty Acids: Promote heart health, brain function, and reduce inflammation. Found in fatty fish (like salmon), flaxseeds, chia seeds, and walnuts.

Vitamin B12: Essential for nerve function, DNA synthesis, and red blood cell formation. Commonly found in animal products like meat, fish, eggs, and dairy.

Fiber: Crucial for digestive health, maintaining healthy weight, and reducing the risk of chronic diseases. Found in fruits, vegetables, whole grains, legumes, and nuts.

Vitamin C: A powerful antioxidant that supports the immune system, collagen production, and iron absorption. Citrus fruits, berries, kiwi, and bell peppers are good sources.

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