Essential Nutrients For Women And Its Sources

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Introduction

Women need essential nutrients for overall health. Here are the key nutrients and their best food sources.

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Iron

Sources: Spinach, lentils, red meat, and beans.

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Calcium

Sources: Milk, cheese, yogurt, and leafy greens.

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Folic Acid

Sources: Citrus fruits, broccoli, fortified cereals, and beans.

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Vitamin D

Sources: Sunlight, fatty fish, egg yolks, and fortified dairy.

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Omega-3 Fatty Acids

Sources: Salmon, walnuts, flaxseeds, and chia seeds.

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Magnesium

Sources: Nuts, whole grains, bananas, and dark chocolate.

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Protein

Sources: Eggs, tofu, lentils, chicken, and dairy.

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Fibre

Sources: Oats, apples, beans, and whole grains.

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