They say a woman’s work is never done. We always end up having too many things on our plate; and sadly, those are not food. Little wonder we have to deal with nutritional deficiencies and health problems on a regular basis. Women have different nutritional needs than men. For starters, we don’t need as many calories as they do because our bodies are smaller. However, when it comes to certain micronutrients, the female body may be more demanding that its male counterparts. Nutritional deficiencies can have devastating consequences on women. It can cause hair loss, early ageing, brittle bones, cognitive impairment, low immunity and foetal abnormalities. That’s why, it is important that women pay attention to their nutritional needs. Chief dietician Rinki Kumari from Fortis Hospital, Bangalore lists the 9 nutrients women need the most.

1 Folic acid

A deficiency of folic acid or folate can cause anemia in women. It prevents foetal abnormalities and reduces your risk of developing hypertension.

Daily requirements: A grown woman should have least 400 mcg of folic acid daily.

Best sources: Some of the best sources of folic acid include dark leafy vegetables, citrus fruit, okra, beans, peas, lentils, nuts and seeds, liver, avocado, beets and cauliflower.

2 Calcium

Deficiency of calcium can cause brittle bones and osteoporosis in women.

Daily requirements: On average, women need 1000-2000 mg of calcium daily.

Best sources: Some of the best sources of calcium include milk and milk products, soy milk, tofu, green leafy vegetables, flaxseeds, whole pulses, almonds, sesame seeds, etc.

3 Vitamin D

Most of our womanly woes are caused by a deficiency of vitamin D, or the sunshine vitamin. It has a laundry list of functions including maintaining bone and teeth health, regulating insulin, preventing expression of genes that cause cancer and supporting the immune system.

Daily requirements: Rinki says you need at least 10-20 mcg of vitamin D daily.

Best sources: Sun exposure is one way to get your daily vitamin D requirements. Apart from that, fatty fish, tuna, mackerel, salmon, cheese, egg yolk, cod liver oil and mushrooms are also good sources.

4 Iron

Iron, an important component in haemoglobin, is responsible for transporting oxygen to all parts of the body. Deficiency of this vital nutrient can cause fatigue, dizziness, irregular heartbeats, pale skin, etc.

Daily requirements: In a day, you need 17-19 mg of iron.

Best sources: Animal products like meat, fish eggs, liver; iron-fortified breakfast cereals, tofu, pulses and beans; nuts and seeds;dried fruit like apricot, prunes and raisins; and whole grains like rice are some of the richest sources of iron.

5 Fibre

Fibre is plays a big role in the human body by regulating cholesterol levels and stabilising glucose. Apart from that, it also relieves constipation, irritable bowel syndrome and protects against heart diseases and cancer.

Daily requirements: Per day, you need around 30 gm of fibre daily.

Best sources: Beans, peas, chickpeas, black-eyed peas, artichokes, whole wheat, barley, bulgur wheat, bran, raspberries, blackberries and prunes are all good sources of fibre.

6 Omega 3 fatty acids

Omega 3 fatty acids are essential polysaturated fatty acids that play an important role in cell membrane function and the development of brain and eyes. Benefits include reduced risk of heart diseases, depression, inflammatory conditions, etc.

Daily requirement: You need around 2 gm of omega 3 fatty acids every day.

Best sources: Vegetable oils, fish, flaxseeds, walnut, and dark leafy vegetables like kale and spinach are good sources of omega 3 fatty acids.

7 Vitamin B 12

Vitamin B 12 is needed by the human body in small quantities to function normally and to stay healthy. Women need the vitamin to make red blood cells, DNA, RNA, energy and tissues. It also keeps nerve cells healthy.

Daily requirement: Women need 2.4 mcg of vitamin B 12 daily.

Best sources: Some of the richest sources of vitamin B 12 liver, fish, meat, poultry, eggs and dairy products.

8 Magnesium

The biggest function of magnesium is to kick-start over 300 enzyme reactions in the body. The nutrient is important because it helps you produce energy and relaxes the muscles. It also aids in blood coagulation, nutrient metabolism and cell formation.

Daily requirement: Women need 400 mg of magnesium daily.

Best sources: Spinach, dark chocolate, dried pumpkin seeds, almonds, black beans, avocado, dried figs, banana and yoghurt are all good sources of magnesium.

9 Vitamin C

Vitamin C helps in repairing the wear and tear of the body by repairing worn out cells. It protects against heart diseases and fights free radical damage in the body.

Daily requirement: Women need 75 mg of vitamin C daily.

Best sources: The richest sources include cantaloupe, citrus fruit, kiwifruit, mango, papaya, pineapple, strawberries, raspberries and blueberries.

(The above story first appeared on LatestLY on Mar 08, 2018 06:43 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).