Calcium in iron, list of essential vitamins and minerals for women of all ages

Our food not only gives us energy but also improves our daily bodily functions. Fruits, vegetables, whole grains, and legumes are all rich in vitamins and minerals, helping our bodies perform a variety of functions. Each of these nutrients has a specific purpose.

Iron is necessary for the formation of hemoglobin, calcium for bone formation, zinc for immunity, etc. Our body needs these nutrients in a specific amount every day to perform various bodily functions. However, the requirements vary depending on your age, gender, and health condition.

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All nutrients are essential for the body and must be consumed in sufficient quantities every day to improve our health and immunity. However, due to biological differences, women need more nutrients than men. Pregnancy, menstruation and menopause all have a negative impact on women’s health. Therefore, in order to maintain their health, they need to exercise caution when consuming certain foods.


Calcium is essential for strong bones and the development of muscles and the nervous system. This mineral is necessary for the proper development of the body. Building bone density during childhood and 20s is critical because bone deficiency can occur later in life. Calcium is abundant in dairy products, soy and fish. The RDI for calcium is 1000 mg/day.

Vitamin D

Vitamin D is necessary for the absorption of calcium. Without this nutrient, the body has difficulty absorbing an adequate amount of calcium. The sun is the most abundant source of vitamin D. Other foods that contain significant amounts of vitamin D include okra, salmon, and cereals. The RDI of vitamin D is 600 IU.

The iron

Many women suffer from iron deficiency during this phase when they begin to menstruate. Even pregnant women need iron to maintain a healthy level of red blood cells in their body. Iron deficiency is common in menstruating women and often results in paleness and weakness. Iron is abundant in organ meats, fish, spinach, pumpkin seeds and pomegranate. The RDI for iron is 18mg/day.

From 25 to 40 years old:


Folate, also known as folic acid, is the building block of cells and is responsible for the formation of DNA and RNA. It is especially important for pregnant women as it helps prevent birth defects such as spina bifida in newborns. Citrus fruits, kidney beans, eggs and legumes should be regularly included in the diet of women in this age group. The RDI for folate is 600 mcg for pregnant women and 500 mcg for nursing mothers.


Iodine is another essential mineral for the healthy development of a baby’s body. It prevents any abnormal brain development in the baby. Since women in this age group are more likely to become pregnant, adequate iodine intake is essential. The RDA for iodine for women is 150 mcg.

Also, iron is a necessary mineral for women in this age group. Women between the ages of 25 and 50 need 18 mg of iron per day, while pregnant women need 27 mg.

Women aged 40 and over:

Women in their 40s and over:

Vitamin D and Calcium:

Because bone loss is common in older people, consuming calcium and vitamins is key to avoiding broken bones and injuries. Calcium and vitamin D should be consumed in sufficient amounts to prevent bone and muscle problems. The RDI for calcium is 1200 mg and the RDI for vitamin D is 600 IU.

Vitamins B-6 and B-12:

Women in this age group need more vitamin B than women in any other age group. The vitamin is necessary for essential immunity and is involved in the activation of 100 enzymes. At this age, dark green vegetables, milk and fish should be included in the diet. The RDI for vitamin B12 is 2.4 mcg and the RDI for vitamin B-16 is 1.3.

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