The Top 6 Female Nutritional Requirements 


All women need calcium to build healthy bones and avoid osteoporosis. Dairy, vegetables, and fortified foods are calcium-rich.


Preventing anemia requires iron, especially during menstruation and pregnancy. Red meat, beans, lentils, and fortified cereals are iron-rich.

Folate (vitamin B9)

Pregnant women need folate to prevent neural tube abnormalities. Folate-rich foods include citrus, leafy greens, and legumes.

Omega-3 Fatty Acids

These beneficial fats boost heart and brain function, especially in women. Omega-3-rich foods include salmon, flaxseeds, and walnuts.

Vitamin D

Calcium absorption promotes bone health and immunological function. Fatty seafood, fortified dairy, and sunlight help women get more vitamin D.


Protein promotes body processes and muscular mass. Lean meats, poultry, fish, eggs, dairy, beans, and nuts provide protein.

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