by Priscilla Benfield

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

Women have different dietary needs than men do. Through the years, women's bodies go through many changes and making sure you get the nutrients that your body needs can help with some of the side effects of those changes.Eating what your body needs will make the transitions from your child-bearing years through menopause healthier. Making sure that you get these nutrients isn't as hard as you would think. Some require some minor dietary changes and this will help not only with weight management but with feeling better overall.Supplements can be helpful but getting the nutrients from your food is ultimately the best goal to have. Here's 10 nutrients that should be part of your diet.

1-Folic acid/folate. All women need folic acid.Folate acid or folate is a B vitamin. Women of reproductive age need it to help ensure the health of their unborn babies. Folic acid is crucial for the creation of new cells and creating and maintaining DNA. It is beneficial to women of all ages as it also lowers levels of an amino acid in the blood that has been linked to dementia, cognitive impairment, stroke and heart disease.

Food sources: Dark, leafy greens like spinach and kale. nuts and legumes.

2-Calcium. Everyone needs calcium and women especially need more after menopause to help in the prevention of bone loss. Women should start as teens to build up the calcium in their bodies for later in life when it will be needed more. Women who eat diets that are high in calcium and Vitamin D are less likely to suffer from premenstrual syndrome.Calcium is essential to healthy bones and also teeth.

Food sources: Low fat dairy items.almonds,kale and broccoli. Calcium citrate supplements should also be taken to ensure that you are getting enough calcium. Calcium citrate is more easily absorbed by the body than other calcium supplements.

3-Vitamin D. This vitamin helps the intestines absorb the calcium in your food. It also helps to prevent osteoporosis by keeping your bones strong.

Food sources: Oily fish like anchovies and salmon. You can take fish and cod liver supplements as well. Also look for low-fat yogurt fortified with Vitamin D for another source of this nutrient.

4-Iron. Women lose iron from their monthly menstrual cycles and also more iron is needed during pregnancy. Iron deficiency causes anemia and low energy.Women of all ages and stages in their lives need iron. Your body absorbs iron better from meat than vegetables. If you are a vegetarian you should consider taking

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