5 Essential Nutrients For Women You Should Know About

Estimated read time 4 min read

With growing age and changing lifestyle, it becomes important for women to focus on their health. If you are a woman, no matter what your age is, a dedicated exercise routine and the right nutrition will help you live your life with the utmost health. This only substantiates the importance of a well-balanced diet on a daily basis. Here are a few nutrients that you include in your meals:

Omega 3

Omega 3 are a type of healthy, polyunsaturated fatty acids that are beneficial for the body in multiple ways. Yes, they are a type of fats but are healthy when consumed in the right quantities. Their natural food sources include walnuts, flaxseed, soybean, cod liver oil, herring, anchovies, salmon, oysters, and so on.

The health benefits of consuming omega 3 include:

  • Cognitive development of the child (when consumed during pregnancy)
  • Prevention of preterm or premature births
  • Reduction in the risk of heart disease
  • Management of blood pressure
  • Maintenance of joint health


Vitamins are a type of micronutrients that are essential for the optimal functioning of the body. Vitamins like vitamin A, vitamin B complex, vitamin C, vitamin D, vitamin E, and vitamin K perform different roles. There are different foods from natural sources that can help you attain the benefits of these vitamins. You may also rely on multivitamin tablets like HKVitals Multivit Women if you are unable to get the required vitamins through natural foods alone.

Folic acid, a type of vitamin B, is considered to be highly effective in reducing the risk of birth defects in the brain or spinal cord of the baby. Vitamin C helps fight oestrogen deficiency and regulates collagen levels. Vitamin D helps maintain bone health by facilitating better absorption of calcium.

Some of the other health benefits of including these vitamins to your meal are:

  • Regulation of blood pressure
  • Reduction of the risk of heart disease as well as anaemia
  • Metabolism boost
  • Enhancement and maintenance of the central nervous system
  • Maintenance of eye health


Calcium is a nutrient that helps maintain the health of muscles, nerves, bones and heart, and aid their proper functioning. One of the women’s health and wellness tips would be to not skip the consumption of this nutrient.

Some of the benefits of including calcium to your diet may include:

  • Production of bone cells during menopause
  • Immune system boost
  • Weight loss and management
  • Strengthening of bone and teeth health
  • Prevention of osteoporosis, osteoarthritis, and other conditions


Iron is a key component of women’s well-balanced diet. This is because women tend to lose out more of the nutrient during menstruation. You may include foods like leafy green vegetables, nuts, brown rice, lentils, meat, etc. to get the required amounts of iron through your diet.

Iron helps the body in multiple ways. Some of these may include:

  • Regulation of healthy pregnancy
  • Reduction in the risk of iron-deficiency anaemia
  • Treatment of megaloblastic anaemia
  • Enhancement of metabolic rate
  • Treatment of fatigue
  • Improvement of cognitive function
  • Prevention of insomnia


Protein is an essential macronutrients that provide your body with the energy it requires to carry out daily functions. Starting your day with a protein-rich breakfast is the key to eating right and staying healthy. Some food sources may include whole grains, peanut butter, dairy, and so on.

Health benefits of protein may include:

  • Maintenance of healthy hair, skin and nails
  • Prevention of hunger pangs
  • Effective weight loss and management
  • Maintenance of lean muscle mass


There are different recipes and different ways to incorporate these nutrients in your meal plan. However, for the right amounts of intake consulting a nutritionist will be the right way forward. A professional will be able to help plan out a diet chart based on your requirements.

Do share your views and experiences with these nutrients in the comments below!

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