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5 Must Nutrients In a Woman's Diet Plan
  • Arati Shah

  • 26, Jan. 2023

5 Must Nutrients In a Woman's Diet Plan

A woman undergoes different phases in her life childhood, puberty, adolescence, pregnancy, childbirth and menopause. All these phases have their own individual nutritional demands. It is important to fulfil the demands by eating the adequate nutrients in each phase. As a woman you have some unique requirements when it comes to nutrients. Your body goes through things that men’s don’t and these events mean that you need more of certainnutrients.Some of the important nutrients required are as follows; 

  • Folic acid It is especially important for women of child-bearing age, but all women benefit from this vitamin. For women of child-bearing age it’s an important vitamin because it promotes healthy pregnancy. Lack of folic acid can result in neural tube defects that lead to cerebral palsy. In addition to taking a prenatal vitamin for folic acid, you can get folic acid from dark green leafy vegetables, avocado, citrus fruits, dals, beans and cereals. 

  • Iron:Deficiency of iron can result in fatigue, insomnia, and lack of concentration. Women lose blood on a monthly basis during menstruation, which results in iron loss through the blood. It’s important that women make sure they get enough iron during this time to replenish what is lost. Good sources of iron include meat, oysters, fish, beans, tofu, seeds, dried fruits like raisins and apricots, dals, beans, and liver. 

Vitamin C rich foods assist in the absorption of iron, hence keep in mind to include them with the iron rich foods.  


  • Calcium:Calciumis needed throughout life and even more so with age because around age 35 women begin to lose calcium. Calcium also plays a role in reducing PMS symptoms. Good sources of calcium include milk and milk products like curd, low fat cheese, low fat paneer, nuts like almonds, sesame seeds, green leafy vegetables like spinach, methi, cabbage, etc. 


  • Vitamin D:It is an important vitamin that many women don’t get enough of. Vitamin D is beneficial for mood, breast health, and the absorption of calcium, which is essential mineral. Sources of vitamin D are foods fortified with Vitamin D like some dairy products, cereals, soy milk, fatty fish like tuna and salmon, cheese, egg yolks, etc. 


  • Vitamin E: It is found mainly in fatty foods like oils, nuts and seeds and is a powerful antioxidant. It fights free radicals, the unstable oxygen molecules that are formed as a result of normal metabolism and exposure to strong ultraviolet rays, air pollution, and cigarette smoke. Vitamin E is key for strong immune system and healthy eyes and skin. A woman over age 19 needs 15 milligrams of Vitamin E each day, so make sure you snack on almonds or sunflower seeds and add them to cooked whole grains, salads, and steamed veggies.  


Dieting for weight loss can deplete the nutrients that are needed the most. However, a qualified nutritionist can assist you in chalking out diet plan for weight loss and also making sure that it has all the essential nutrients needed for good health.  

Café Nutrition is a counselling company run by a group of nutritionists and dietitians offering healthy plans for weight loss in Mumbai and around the world. We are one of the leading dietitians in Mumbai with a rich experience of 20 years.