5 Nutrients Every Woman Needs for a Healthy and Happy Life

Getting the right nutrients is essential for women's health and well-being. Here are 5 nutrients that every woman needs for a healthy and happy life.


Calcium is important for strong bones and teeth. Women need 1,000 milligrams of calcium per day.


Iron is important for carrying oxygen throughout the body. Women need 18 milligrams of iron per day.

Vitamin D

Vitamin D helps the body absorb calcium. Women need 600 international units (IU) of vitamin D per day.


Folate is important for cell growth and development. Women need 400 micrograms of folate per day.

Omega-3 fatty acids

Omega-3 fatty acids are important for brain health and heart health. Women need 500 milligrams of omega-3 fatty acids per day.

Food sources

The best way to get the nutrients you need is from food. Here are some good food sources of the nutrients listed above: – Calcium: dairy products, leafy green vegetables, fortified foods – Iron: meat, poultry, fish, beans, lentils, fortified foods – Vitamin D: fatty fish, eggs, fortified foods, sunlight – Folate: leafy green vegetables, beans, lentils, fortified foods – Omega-3 fatty acids: fatty fish, flaxseed, chia seeds, walnuts

Talk to your doctor

If you have any questions or concerns about getting the nutrients you need, talk to your doctor. They can help you create a personalized nutrition plan.

Tips for healthy eating

Here are some tips for healthy eating: – Eat a variety of foods from all food groups. – Choose fruits and vegetables over processed foods. – Limit sugary drinks and unhealthy fats. – Eat regular meals and snacks throughout the day.


Getting the right nutrients is essential for women's health and well-being. By following the tips above, you can make sure you're getting the nutrients you need to live a healthy and happy life.