Essential nutrients for women

Below are important nutrients that should be included in women's daily diet, according to boldsky.

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Beans, eggs, meat, fish and milk provide protein for the body every day. Photo: Shutterstock

Vitamin D

Vitamin D is needed for strong bones. It helps the body absorb calcium. When the body lacks vitamin D, bones become weak. We can get vitamin D from sunlight, milk, eggs, salmon and tuna.

Iron

Do you know why iron is such an important mineral? Without iron, the body has trouble delivering oxygen to different tissues. Iron is found in spinach, lentils, oatmeal, fish, poultry, and beans.

Vitamin C

Vitamin C boosts immunity, helps the body recover and stay young by slowing down the aging process. Fruits and vegetables are good sources of vitamin C.

Protein

The body needs protein for the growth of cells, muscles and tissues. We should get at least 25-25% of our calories from protein each day. Beans, eggs, meat, nuts, fish and milk provide protein.

Fat

Fat is an essential macronutrient. Most of us avoid fat, but we need to consume it at about 20% of our total calorie needs.

Vitamin B

B vitamins help break down food and convert it into energy. Thiamine, folic acid, niacin, riboflavin, biotin, vitamins B12, B6, and B5 are important. The nervous system needs these vitamins to send signals. Eggs, milk, liver, beans, lean meat, and poultry contain B vitamins.

Water

Water accounts for more than 60% of the human body. Our body needs water to transport nutrients, remove toxins and maintain moisture in some parts of the body such as: nose, ears, throat... Therefore, we need to drink enough water.

According to TNO