Listen Up, Ladies! You Can Give Yourself A Health Boost With These 4 Super Nutrients

Women of all ages should make a healthy choice to keep health problems at bay. Here are some essential nutrients penned down by an expert that you should include in your diet.

Written by Arushi Bidhuri | Published : March 8, 2022 3:33 PM IST

Important Nutrients For Women Of All Ages

The food and drink you choose every day affect your overall health. You should make a conscious healthy choice to prevent and manage health problems. Women, unlike men, have special nutrient needs during each stage of a woman’s life, and these needs keep changing. Generally, women need fewer calories than men, as they have less muscle, more body fat and are smaller than men. However, women who are physically active may require more calories to build their muscles. The nutritional needs of a woman are also distinct from those of a man because their bodies go through various changes during menstruation, pregnancy, breastfeeding and menopause. Therefore, a balanced diet is essential to meet the daily recommended levels of nutrients to prevent common nutritional deficiencies that can negatively impact the health of a woman. Dr Astha Dayal, Department of Obstetrics & Gynaecology, CK Birla Hospital, Gurugram, shares four essential nutrients of all ages.


Calcium is vital for the development of healthy bones and teeth. Calcium needs increase in girls during their adolescence. Lack of calcium can lead to low bone mineral density, poor mineralization of bones, bone deformities and an increased chance of osteoporosis in older women. During pregnancy, the physiological changes increase the calcium requirement in women. The fetus needs calcium for growth and development of bones. Increasing calcium intake is necessary to help support healthy bone density. It also helps in alleviating Premenstrual Syndrome (PMS) symptoms and prevents excessive weight gain. Some of the natural sources of calcium are milk, cheese, yogurt, broccoli, nuts, and seeds. Also Read - Fertility Diet Chart For Women: 7 Nutrients That Can Help You Get Pregnant Faster

Vitamin D

Vitamin D works as calcium’s partner to promote healthy bones. It also helps in controlling blood sugar levels in the blood. Pregnant women should avoid vitamin D deficiency as it lowers immunity in the body. It not only affects the bones of the mother but also the baby and may also affect the new-born’s weight. Reduced exposure to sunlight, skin pigmentation and usage of sunscreen can lead to vitamin D deficiency. Vitamin D is also important for older women as they are prone to osteoporosis. The sources of vitamin D are present in food items like milk, curd, cottage cheese, fish, oranges, etc.


Young women frequently have an iron deficiency due to heavy periods or a lack of this nutrient in their diet. Iron deficiency can lead to anaemia. It is an essential micronutrient for the growth of the brain. Menstruating girls and women need an extra amount of iron during their periods. Pregnant women are advised to increase their iron intake as a deficiency could lead to an increased risk of having a premature or low birth weight baby. The average intake of iron during pregnancy is 22 to 27mg per day, as compared to 18mg per day for women. Some of the best sources of iron are legumes, nuts, whole grains, and green leafy vegetables. When consumed with Vitamin C iron increases the absorption of the nutrient. Also Read - Kidney Transplant And Healthy Diet: What To Eat And What Not To Eat


Protein is important for growth. Hence, it is a vital nutrient for young and pregnant women. A high protein diet is a must to maintain the health of the mother and baby. The need for protein increases manifold during pregnancy and to be over-the-top, expecting mothers should include egg whites, soya, dals and chicken in their daily diets. Along with managing family life and professional commitments, women often overlook taking care of their health. This can severely impact the health of women. It is very important for women at all stages of life to make wise food choices. This, along with regular exercise, can offer big benefits to women’s health. Eating the right foods lowers the risk of chronic diseases and leads to a quality life.