3 Essential Nutrients for Women

Iron-Rich

Iron is an essential nutrient needed to help transport oxygen throughout the body. An iron deficiency, known as anemia, leaves one feeling extremely fatigued and run down. Because women lose blood during their period, women ages 19 to 50 require about 18 mg of iron each day. After menopause, iron needs drop to about 8 mg per day. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils, and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices, or add tomatoes to lentil soup.

Folic Acid

When women reach childbearing age, they require at least 400 micrograms of folic acid a day to decrease the risk of birth defects. Natural food sources of folate include citrus fruits, leafy greens, dry beans, and peas. You can also choose from folic acid fortified foods such as cereal and bread.

Calcium

Calcium is important to build (and keep) strong bones and teeth as well as preventing osteoporosis. Women ages 19 to 50 need 1,000 milligrams per day, whereas women ages 51 to 70 need 1,200 milligrams per day. Calcium-rich foods include milk, yogurt, cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods like juices and cereals.