1. Vitamin D: Vitamin D helps the body absorb calcium, which is essential for strong bones and teeth. Sunlight is the best natural source of vitamin D, but many women don’t get enough exposure from sunlight alone. Taking a daily supplement can help ensure that you’re getting enough vitamin D in your diet.
2. Folic Acid: This B-vitamin helps prevent birth defects in newborn babies as well as reduce the risk of heart attack and stroke in adults. Folic acid can be found naturally in dark green leafy vegetables such as spinach, kale, and broccoli, as well as fortified cereals, bread, and pasta.
3. Omega-3 fatty acids: These fatty acids are essential for brain health and have anti-inflammatory properties that can protect against chronic diseases such as diabetes and heart disease. Omega-3s are found primarily in fish oil supplements or fish such as salmon, mackerel, or herring.
4. Iron: Iron is an integral component of hemoglobin the protein responsible for carrying oxygen throughout your body so it’s important to make sure you’re getting enough iron if you want to stay healthy. Good sources include lean red meat, beans, dark leafy greens like spinach, iron-fortified cereals, or a daily supplement.
5. Calcium: Calcium helps keep your bones strong by enabling them to form new bone tissue more easily. Dairy products like milk, yogurt, cheese, and fortified non-dairy beverages like almond milk or tofu are all excellent sources of calcium.
6.Magnesium: Magnesium plays an important role in regulating blood pressure levels energy production nerve transmission muscle contractions cell production DNA replication magnesium absorption can be improved with regular consumption of nuts seeds legumes dairy products whole grains bananas avocados dark chocolate
7.Vitamin C: This powerful antioxidant boosts immunity while also helping promote healthy skin hair nails eyes respiratory system cardiovascular system Vitamin C can be found mostly in citrus fruits strawberries kiwis bell peppers Brussels sprouts broccoli tomatoes potatoes cantaloupe papaya pineapples mangoes guava acerola cherries blackcurrants rose hips parsley kale cauliflower turnip greens cabbage celery mustard greens green peppers etc