As a woman, invest in your health today by eating nutrient-rich food. You will also avoid age-related health issues by consuming these nutrients regularly. 

So, whether you are a teenager or in your 40s, start eating healthily and you will the benefits of good health. These nutrients are especially beneficial during your menstruating age. As an adult woman, include these nutrients in your diet for better health:

• Folic Acid & B-Vitamins

Folic acid is an essential nutrient in forming red blood cells. Especially, during pregnancy, it will develop the baby’s brain and spinal cord. B-vitamins are important for energy, metabolism, heart health, and cell growth. 

• B-1 (thiamine): Beans, Fish, Peas, and Sunflower seeds.
• B-2 (riboflavin): Eggs, Organ Meats, Milk, and Yogurt.
• B-3 (niacin): Chicken, Beef, and Fish.
• B-6 (pyridoxine): Beef, Fish, and Chickpeas.
• B-7 (biotin): Beef, Fish, Eggs, Avocados, Sweet Potatoes, and Nuts.
• B-12 (Cyanocobalamin): Chicken, Beef, Eggs, and Dairy.

Daily intake of Folic Acid: 400 micrograms (mcg) 

• Iron 

As an essential nutrient, iron is required for growth, transporting oxygen to your cells, making hormones. Women often suffer from iron deficiency due to heavy periods or other underlying health conditions or poor diet. Iron deficiency often leads to anemia, where there are not enough healthy red blood cells to transport oxygen to your body. For better absorption, combine iron-rich food with Vitamin C. An example of such food pairing can be eggs and red peppers. You will find iron in red meat, chicken, nuts, beans, vegetables, and whole grains. 

Daily intake of Iron: 18 mg daily

• Vitamin D

The best source of Vitamin D is sunlight when your body synthesizes it during exposure to the sun. You can consume some foods that are sources of Vitamin D like Eggs, milk, and cheeses. You need to take a Vitamin D supplement if you are not getting enough sun exposure. Vitamin D combined with MK2 and Calcium helps in maintaining healthy bones. It also helps in cell growth, immunity, and reducing inflammation. Consider adding these foods like salmon, tuna, mackerel, milk, cheese, and eggs.

Daily intake of Vitamin D:  600 international units (IU) 

• Magnesium

Magnesium is an essential nutrient needed for maintaining a healthy heart, nerves, blood sugar, and blood pressure levels. Women are mostly deficient in magnesium as they don’t get enough from their diet. Consider taking a supplement especially, if you are planning pregnancy. You can get magnesium from foods like nuts, spinach, beans, peas, oats, wheat, barley, and dairy products. 

Daily intake of magnesium: 320 mg

• Probiotics

Even though it is not a nutrient, they are beneficial bacteria in your stomach that helps in nutrient absorption. You can get probiotics from fermented foods like yogurt, sauerkraut, miso, apple cider vinegar, kefir, etc. 

While there are many other nutrients that you should be getting from a balanced wholefoods diet, these are some of the essential nutrients that every woman needs.