When it comes to taking charge of your health, micronutrition is one of the biggest pieces of the puzzle that women tend to ignore. While every woman and her needs are different, in this post, we’ll dive into the top five essential nutrients that every woman should prioritize in her daily nutrition.

Calcium: The Bone Builder

You’ve probably heard that calcium is important for strong bones, but its benefits go beyond that.

• While helping you with strong bones and teeth, it also helps reduce the risk of osteoporosis in women
• It can help to alleviate PMS symptoms
• It also plays a role in muscle function and nerve transmission

Foods with calcium include: Dairy products (milk, cheese, yogurt), leafy greens (kale, spinach, collard greens), fortified plant-based milk alternatives (soy milk, almond milk).

Iron: The Energy Booster

Iron is an essential mineral that supports energy production and carries oxygen to all parts of your body. As women, we have higher iron requirements because of our menstrual cycles. Often, when you notice constant fatigue, you should get your iron levels checked.

• Iron prevents deficiencies like anemia
• It helps to improve energy levels
• It supports oxygen transport and red blood cell production
• It is an essential nutrient for cognitive function and immune system health

Foods with iron include : Lean meats (beef, poultry, fish), legumes (lentils, chickpeas, beans), spinach, fortified cereals.

Omega-3 Fatty Acids: Good Fat for a Healthy Heart

Unlike marketing gimmicks that constantly promote low fat products, healthy fats are essential to proper functioning of a woman’s body.

• It promotes heart health by reducing the risk of heart disease and inflammation.
• Support brain function, cognitive health, and mood regulation.
• May help reduce menstrual pain and improve symptoms of polycystic ovary syndrome (PCOS).

Foods with Omega 3s include : Fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, walnuts. If you do not consume fish, taking a fish oil supplement will be extremely beneficial.

Vitamin D : The Sunshine Vitamin

Vitamin D is known as the sunshine vitamin because our bodies can produce Vitamin D when exposed to sunlight. But given the lack of spending time outside or cold weather months, many women are actually deficient in Vitamin D.

• It aids in calcium absorption, supports bone health and prevents osteoporosis.
• It boosts immune system function and reduces the risk of autoimmune diseases.
• It plays a role in mood regulation and may help prevent depression.

Foods with Vitamin D include : Fatty fish (salmon, trout, mackerel), fortified dairy products (milk, yogurt, cheese), fortified plant-based milk alternatives, sunlight (10 minutes/day with sunscreen) during summer and about 1-2 hours/day if you live in cold places with lesser sunlight.

Magnesium : The versatile mineral

Magnesium is very underrated in the nutrition and fitness world but is vital in almost 300 biochemical reactions in your body. Trouble sleeping? Try magnesium. Constantly in a bad mood? Try magnesium. Struggle with intense PMS symptoms? Try magnesium.

• It supports muscle and nerve function, including the heart muscle.
• It helps regulate blood sugar levels and blood pressure.
• Contributes to energy production, bone health, and stress reduction.

Foods with magnesium include: Nuts and seeds (almonds, cashews, pumpkin seeds), whole grains (oats, brown rice, quinoa), leafy greens (spinach, Swiss chard), legumes (black beans, lentils).

It is important to remember that every woman is different depending on the stage of life she is in. For example, if you are pregnant, folate might be one of the most important nutrients your body needs. If you are menopausal, calcium, Vitamin K, etc are very important. It can also vary based on age, overall health and lifestyles.

No matter what stage of life you are in, most importantly, make sure to eat a well rounded diet to get a variety of macro and micronutrients and supplement as needed after consulting with a healthcare professional to understand your requirements.