Top Ten Nutrients for Women

There are a number of nutrients which women need for a healthy life and plenty of foods in which these nutrients can be found for a balanced and varied diet. Research shows that it is not universally agreed as to the top ten most essential nutrients however there are eight which appear consistently.

A doctor should be consulted before any major changes in diet especially during pregnancy and lactation as there may be contrary effects. Supplements may be taken to replace some of the nutrients however, care should be taken to ensure they are taken in substitution when diet does not meet the recommended daily intake and to be aware of any potential side effects. It is usually best, where possible, to gain nutrients from natural products. With a healthy, balanced diet, there is usually no need for supplements for the average woman.

The following will describe the apparent agreed top eight plus two other important nutrients. It is important to remember that these are not the only nutrients needed. There are many others including, but not limited to, Vitamin A, B Vitamins, magnesium, thiamin, sulphur and potassium which are all needed, along with exercise, to maintain good health.

The recommended daily allowance (RDA) for women is in brackets after the subtitle and recorded in milligrams. These amounts are recommended for pre-menopausal women between 18 and 50. Some will vary depending on age and some will be different for pregnant women.

1. Omega-3 fatty acids (There is no official RDA however some experts recommend 450mg/day)

Omega-3 is obtainable from oily fish and some plant oils. Known to help prevent heart disease, can have a positive effect on some people with depression and bipolar disorder. It is also thought to increase brain power although extensive tests to prove this have yet to be carried out.

2. Zinc (4-7mg)

Zinc can be found easily in products such as meat, shellfish, milk, cheese, bread and cereals. Zinc can help to heal wounds, process fat, carbohydrates and protein and also helps to make new cells and enzymes.

3. Iron (14.8mg)

Iron is especially important for pre-menopausal women as iron helps to make the red blood cells which carry oxygen around the body. Some women who lose a lot of blood during there menstrual period may find it necessary to take iron supplements but be careful not to overdose as this can have serious effects and may even be fatal. There are plenty of sources of iron including red meat,

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