What Nutrients Does a Woman Need Daily?

What Nutrients Does a Woman Need Daily?
Iron Essential for various body functions, including hormonal balance, and helps transport oxygen to body tissues (through hemoglobin in the blood and myoglobin in the muscles) Lean meat, seafood, poultry, spinach, lentils, raisins, and iron-fortified foods 18 milligrams Calcium Essential for healthy bones, teeth, muscle function, blood vessel contraction and dilation, nerve transmission, and hormonal balance Milk, yogurt, cheese, tofu, broccoli, cream, salmon and calcium-fortified foods 1,000 milligrams

Vitamin B

B1 (thiamine)

B2 (riboflavin)

B3 (niacin)

B5 (pantothenic acid)

B6 (pyridoxine)

B7 (biotin)

B9 (folic acid)

B12 (cobalamin)

Essential for heart health, nerve functions, muscle health, energy production, digestion, blood health, appetite regulation, eye health, and skin health

Fruits, vegetables, nuts, seeds, dairy, fish, poultry, and whole grains

B1: 1.1 milligrams

B2: 1.1 milligrams

B3: 14 milligrams

B5: 5 milligrams

B6: 1.3 milligrams

Biotin: 30 micrograms

Folic acid: 400 micrograms

B12: 2.4 micrograms

Vitamin D Essential for healthy bones and muscles, nerve health, immune function, and glucose metabolism Fatty fish, beef, liver, cheese, egg yolk, and mushroom 15 micrograms (600 international units [IU]) Vitamin E Acts as an antioxidant and helps with immunity, hormonal balance, inflammation regulation, and healthy blood flow Nuts, seeds, vegetable oils, green leafy vegetables, and fortified foods 15 milligrams Omega-3 fatty acids Components of the cell structure that help maintain healthy functioning of the heart, blood vessels, brain, eyes, lungs, and hormones Flaxseed, soybean and canola oils, walnuts, chia seeds, fatty fish, and fortified foods 1.1 grams Magnesium Helps in the action of various enzymes involved protein synthesis, blood pressure regulation, blood sugar control, and nerve and muscle function Green leafy vegetables, nuts, seeds, legumes, and whole grains

310 milligrams (ages 19 to 30 years)

320 milligrams (31 years and older)