At every stage of women's life there is compulsory need of different nutrients which her body requires.

Some of the essential nutrients are:


Iron is essential for healthy blood cells. It become especially important when girls start to menstruate. If enough of iron is not taken in diet it can cause anemia. People with anemia feel weak and tired, and they also look pale and dull. It is also recommended during pregnancy because at the time of the delivery, there is a lot of blood loss. To avoid getting anemic after, expecting mothers should take enough iron.

SOURCES: eggs, fish, legumes, green leafy vegetable,beans, etc.


Calcium intake is recommended at every stage of women's life. At childhood it is required for healthy teeth and bone development. At adolescence and early adulthood it is required because bones absorb calcium at that time. If enough calcium is not given then the body starts extracting calcium from bones which can lead to fragile bones. It can further lead to osteoporosis or osteoarthritis. During pregnancy enough of calcium intake is required for the development of bones.

SOURCE: Dairy products (like milk, cheese, paneer, curd), almonds, green vegetables, broccoli, etc


Water consumption needs to be increased at every stage of life. Water helps in flushing out harmful toxins from the body in the form of sweat or urine. As your age increases your kidneys becomes less efficient in removing toxins from body. Which is where water will help in removing them. Water also prevents acne and keeps skin hydrated.


Low magnesium level leads to PMS, osteoporosis, migraine. So it is advised to take enough of magnesium in diet. It help the body to deal with stress and also help in building bones.

SOURCES: Sesame seeds, basil, broccoli, almond, banana, pumpkin seeds, avocado, spinach, etc.

5. OMEGA-3 

Omega-3 helps in getting relief from menstrual pain and also protects bones against osteoporosis. It also helps in keeping your heart healthy.

SOURCES: Fish, walnut, broccoli, flax seeds, olive oil, etc.


Protein is one of the most essential component as it provides you with energy and also protects you from muscle loss (as they are the building blocks of muscle tissue.) It also boosts your immune system. During pregnancy it helps in the formation of amniotic fluid.

SOURCES: egg, dairy product, dals, fish,chicken, etc.