In most of the household, women are caregivers. They look after everyone’s needs and nutrition. Unfortunately, during this journey, most of them forget to take care of themselves and end up suffering from the deficiency of some key nutrients. 

While we know all humans must take their protein and vitamins, but there are a couple of them that are specifically a must-have for women. The bad news is that many women are not even aware of it. But to grow better and live a healthy life, we all must know what our body needs. 

Check out these five nutrients whose deficiency can take a toll on women’s health. Hence, these shouldn’t be avoided at any cost! 


Calcium is a significant nutrient for bone health. It is part of a matrix that keeps them strong enough to be able to support the body and protect internal organs. Most women start suffering from knee and back pain due to the hormones and pregnancy-related changes. To assist your body to overcome this situation, women must consume as much calcium as possible. 

We are not just talking about the time when you start feeling its need, but from an initial stage itself. Some of the rich sources of calcium are dairy products, green leafy vegetables, soy products, etc. You can also try supplements, however, only after consulting your doctor. 



Not just in India, many women around the globe suffer from iron deficiency. The task of this nutrient is to carry oxygen through your blood to all the parts of the body. And lack of it can begin making you feel lazy, easily fatigued, low in energy, etc. 

Since, due to our monthly cycle we women happen to lose too much blood already, along with which we also lose iron, it becomes significant for us to provide iron from external sources. This is especially vital for women who workout or are into any kind of sports. You might even lose iron by sweating. That’s why you must eat dry fruits, kidney beans, red meat, breakfast cereals, etc. 

Vitamin D

Vitamin D

There are many kinds of vitamins, but among them, one of the most important is vitamin D. A nutrient significant for the absorption of calcium into your bones. Our bodies can’t do it on its own, that’s why we need external support for that. 

Other than this, the role of vitamin D is to help produce sex hormone in a woman body. If not available in the right quantity it can lead to low estrogen production, which can cause irregular or absent periods, vaginal dryness/painful sex, and mood swings. 

To avoid this, have oily fish, red meat, liver, egg yolks, fortified foods, etc. 



Other than iron, most women also lack magnesium in their bodies. It is a nutrient significant for proper muscle, heart and nerve function. This perhaps is the reason we happen to crave for chocolate and other magnesium-rich foods during the pre-menstrual period (tips to take care of your menstrual hygiene).  

Not only magnesium supports important body functions, it is also imperative for providing a relaxing effect on your blood vessels, muscle tissues, brain and even your digestive tract. To steer clear of constipation and cramps, include spinach, legumes, nuts, seeds, and whole grains in your diet. 

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Vitamin B12

Vitamin B

Another vital nutrient for women is vitamin B12, slightly lesser popular, but essential for preventing iron deficiency (causes of iron deficiency). If you lack this nutrient in the body, you will experience low red blood cell counts and irregularly shaped blood cells. 

Also, it will impact your energy levels and athletic performance since it is correlated to iron. Besides all this, the major task of this vitamin is to support nerve function, as it helps to produce a coating around your nerves. Specifically, the myelin sheath, which is essential for healthy nerves. To fulfil vitamin B 12 need in the body, have meat, poultry, eggs, milk, and milk products. 

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