1 – Folic acid

It is a vital nutrient that every woman should incorporate into her daily diet to improve heart health, nerve function, skin and eye problems, digestion, circulation, and energy production.

During pregnancy, doctors advise women to take folic acid, because it is likely to reduce the chances of birth defects in children.

It can also be consumed in the form of leafy vegetables, legumes, fortified grains and citrus fruits. Folic acid supplements can also be added to the diet but only after consulting a doctor.

2 – Calcium

Calcium plays an important role in maintaining strong bones and teeth. Women, especially as they age, are at increased risk of developing osteoporosis, a condition characterized by brittle and weak bones.

Therefore, adequate calcium intake is essential throughout a woman's life. Calcium is available in good proportions in milk, yogurt, cheese, and leafy vegetables such as cabbage and spinach.

3 – Vitamin D

Vitamin D is essential for calcium absorption, immune function, and overall health, as it acts as a hormone in a woman's body.

One can spend some time under the sun during the morning or late afternoon to get some vitamin D. One can eat dairy products and fatty fish.

4 – Iron

Iron is another essential nutrient that is needed to maintain good blood health and helps prevent anemia.

If iron is not consumed properly, a person can suffer from fatigue and severe weakness. Experts advise taking iron with foods rich in vitamin C for faster absorption and better digestion. Iron-rich foods include lean red meat, poultry, fish and beans.

5- Omega-3 acids

Omega-3 fatty acids are essential for maintaining good heart health and reducing the risk of cardiovascular disease, the leading cause of death among women.

Omega-3 fatty acids can be obtained from sources such as ghee, avocado, walnuts, chia seeds, and olive oil.

6 – Protein

Protein comes as an essential building block for life and is essential for muscle mass, immune function and tissue repair.

Women of all ages need to consume an adequate amount of protein to maintain overall health. Protein-rich foods include lean meat, poultry, fish, eggs, dairy products, lentils and tofu.

7- Vitamin C

Vitamin C, known as ascorbic acid, is a powerful antioxidant that plays a number of important roles in women's health.

It promotes collagen production, which benefits skin health and wound healing. Vitamin C also improves iron absorption, making it especially beneficial for women who suffer from iron deficiency anemia. Vitamin C is abundant in citrus fruits, strawberries, sweet peppers, and broccoli.

8 – Fiber

Fiber is a beneficial nutritional powerhouse for women of all ages. Fiber enhances efforts to maintain a healthy body weight, aids digestion and reduces the risk of chronic diseases such as heart disease and type XNUMX diabetes.

Fiber is found in whole grains, fruits, vegetables, legumes and nuts.

9- Potassium

Potassium is an electrolyte that is essential for regulating blood pressure as well as muscle and nerve health. Eating enough potassium helps reduce the risk of high blood pressure and stroke.

Potassium is abundant in bananas, oranges, potatoes, spinach and beans. It is necessary to balance potassium intake and sodium intake for optimal blood pressure control.

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