by Abby Way

Created on: May 16, 2009   Last Updated: June 22, 2009

Everyone agrees that a balanced, healthy diet is important. Unfortunately, many women don't know they are missing out on important nutrients. Maybe you don't know how to incorporate more nutrients into your diet without extensive lifestyle changes or complicated meals. Here are ten important nutrients that women need, and some simple ways to make sure you're getting enough of them.

1. Calcium
This mineral is well-known as the one that supports bones and teeth, but it also serves other important functions in your body. Calcium is needed for muscles, blood vessels, and your nervous system to work properly. Most women aged 18-50 need 1000 mg of calcium per day, or about two to three servings of dairy products. Older and younger women need more calcium. You can get a serving of calcium by drinking a glass of milk, eating a dish of yogurt, or cutting cheese into cubes for a quick and easy snack.

2. Iron
A necessary metal that supports your immune system and carries oxygen to body tissues, iron is mostly in blood. Many women don't get enough of it when they lose blood every month through menstrual cycles and don't replace it. Iron is either heme or non-heme; heme iron is absorbed better, but most dietary iron is non-heme. Heme iron can be found in chicken liver, oysters, lean beef, and clams. Some sources of non-heme iron are fortified cereal, oatmeal, beans and lentils, or spinach.

3. Vitamin D
This is one well-known vitamin that is obtained not just in foods, but also in an unusual way. Five to thirty minutes of unprotected sun exposure twice a week will produce enough vitamin D for most women. It's an important vitamin because it works to absorb calcium and phosphate, which are essential for good health, and protects women from osteoporosis. If you can't get time in the sunlight, you can also find vitamin D in fish (cod liver oil and salmon being the most effective), milk, or fortified cereal.

4. Folic acid
Pregnant women need folic acid, as it helps the unborn baby's health and their own. It is also important for other women, as it is involved in making DNA and blood cells, and preventing cancer, heart attacks, strokes, and anemia. Fortified cereals are often the most effective way to get more folic acid. Beef liver, blackeye peas, and green vegetables like spinach, asparagus and broccoli also contain this important nutrient.

5. Vitamin B-12
This vitamin helps to maintain red blood cells and the nervous system. It works with folic acid to prevent anemia. Vitamin B-12

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