Ladies, Add these Nutrients to your diet!

International Women's Day is celebrated every year on March 8th with the objective of uplifting, celebrating and nourishing Women all around the globe!

What better way to celebrate yourself than to start taking care of your health, body and being through mindful changes in dietary and lifestyle habits?

We are here with a list of some very important nutrients every women should include in her diet to ensure a happier and healthier self!

1. Iron

The importance of Iron for women of every age group cannot be stressed enough. Not just required for the prevention of Anemia, but also indirectly effects the energy levels. Women need more Iron to account for the losses through Menstruation.

Iron taken along with Vitamin C is better absorbed in the body.

Some of the rich sources to add in your diet are Spleen, Liver, Green Leafy Vegetables, Dates etc.

2. Calcium and Vitamin D

Calcium Deficiency is often seen in women, especially after Menopause. Women are mostly prone to Osteoporosis, and this can lead to frequent fractures and joint pains. Calcium is also very important for managing Diabetes as well. Vitamin D on the other hand is essential for increasing the absorption of Calcium.

You can aim at adding Dairy products, Ragi, Green Leafy Vegetables, Soy products to your diet, and along with that atleast 30 minutes of Sun exposure.

3. Folate

Folic acid is a very important B-complex Vitamin to consider, especially for young girls and women of reproductive age. Its deficiency can cause Megaloblastic Anemia. During Pregnancy, the requirements increase further and its deficiency can even cause some neural defects like spina bifida in the baby.

Folic Acid can be found in plenty of foods like Eggs, lentils, beans, rice, sprouts etc.

4. Magnesium

Magnesium plays a role in almost 300 biochemical reactions that keep happening in our body, and is a special nutrient to consider especially for women. It reduces the stress levels in the body by regulating the release of neurotransmitters.

Another important role that Magnesium plays in Women is to ease out the PMS symptoms like cramps, anxiety and even bloating by regulating the progesterone hormone and prostaglandin action.

So make sure to include Magnesium rich foods like Sesame seeds, Nuts, Green Leafy Vegetables etc.


Women have always been taking care of the people around them, as mothers, sisters, wives, daughters, grandmothers and even as friends. It is high time we start prioritising their needs, start taking care of their health- not just this women's day but everyday!

As it is rightly said- 'Make everyday a Women's Day'!