5 nutrients every woman needs

Iron

This mineral is a part of all the cells in our body, it carries oxygen from our lungs through our bodies and helps our muscles to store and use oxygen. However iron deficiency is fairly common and can lead to physical fatigue. So if you’re feeling tired and lethargic, it may be worth topping up your levels of this nutrient. Add plenty of red meat, poultry and fish to your diet and if this doesn’t do the trick talk to your doctor about taking an iron supplement.

Vitamin D

The sunshine vitamin is essential for good health – it supports good bone health, could help to prevent heart disease and supports the immune system. According to the Harvard School of Public Health few foods are naturally rich in this nutrient, so your best bet is fortified foods and supplements.

Omega-3

These polyunsaturated fatty acids are the cornerstone of many a bodily function and are thought to protect against heart disease and stroke. Serious health benefits aside, getting your fill of omega-3 will also give you healthy, glowing skin and nourish your hair and nails. Oily fish, such as salmon, walnuts and ground flaxseed are all good sources according to the Harvard School of Public Health. Or you could top up with a good supplement – try Nordic Naturals Complete Omega 3-6-9 with D, £32.51, amazon.co.uk.

Calcium

There is more calcium in the body than any other mineral according to the NHS and is plays a variety of roles in helping us stay healthy – from building strong bones and teeth (and staving off osteoporosis in later life), to regulating muscle contractions and ensuring blood clots normally. But it’s also thought to lower blood pressure and could protect against some cancers. The NHS recommends an intake of 100g, which you should be able to get from a balanced and healthy diet. Good sources include dairy foods, leafy green veg and nuts.

Vitamin C

This little beauty is a healthy must-have. According to the NHS it protects cells and keeps them healthy, maintains healthy connective tissue and helps wounds heal. Some studies also suggest that it could benefit the immune system, but according to the Harvard Medical School, the jury’s still out on that one. You may think a nice shiny orange is the best way to up your intake, but food such as strawberries, red peppers, kiwi fruit and cauliflower are also great sources – with some containing more vit C than oranges!