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

Some of the essential nutrients are:

1. IRON

Iron is essential for healthy blood cell. It become specially important when girl start to menstruate. If enough of iron is not taken in diet it can cause anemia. People with anemia feel week and tired and they also look pale and dull. During pregnancy also it is recommended because at the time of delivery there is heavy blood loss so to avoid getting anemic one should take enough of iron.

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

2. CALCIUM

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 period it is required because bones are absorbing calcium at that time. If enough of calcium is not taken then body extract calcium from bones which can lead to fragile bones and can further lead to osteoporosis or osteoarthritis. During pregnancy also enough of calcium intake is required for the development of bones.

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

3. WATER

Water need to be increased a every stage of life. Water helps in removing harmful toxins from body in form of sweat or urine. As the age increases your kidney becomes less efficient in removing toxins from body so enough of water will help in removing them. Water will also protect you from acne and will also keep you hydrated.

4. MAGNESIUM

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 relieve from menstrual pain and also protect bones against osteoporosis. It also help in keeping your heart healthy.

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

6. PROTEIN

Protein is one of the essential component as it provide you with energy and also protect from muscle loss as they are the building blocks of muscle tissue. It will also help in boosting immune system. During pregnancy it helps in the formation of amniotic fluid.

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