7 Nutrients That Should Make it to Everyday Diet For Women Above 20


Folate is essential for maintaining a healthy heart, neuron function, muscular health, appetite management, digestion, blood health, eye health, and skin health. It also plays a role in maintaining healthy skin and eyes.



Iron is necessary for many activities in the body, including maintaining hormonal balance, and it assists in the delivery of oxygen to the body's tissues. Consume it with meals that are high in vitamin C to improve its absorption.

Calcium is necessary for the maintenance of healthy bones, teeth, muscular function, blood vessel constriction and relaxation, nerve conduction, and hormonal equilibrium.Ragi, paneer, amaranth, bathua leaves, and sesame seeds are all good food sources.


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Vitamin D has a more similar effect on the body to that of a hormone. The liver and kidneys are responsible for converting calciferol into its most physiologically active form, which then enables the intestines to absorb more calcium from the food that they eat.

Vitamin D:

Vitamin E is a powerful antioxidant that also assists with immune function, maintaining hormonal harmony, and controlling inflammation.Bajra, cowpea, mango, coconut, flaxseeds, and walnuts are all good sources of food.

Vitamin E:

Aids in the operation of several enzymes involved in protein synthesis, regulation of blood pressure, management of blood sugar, and proper function of nerves and muscles.Bananas, avocados, green leafy vegetables, figs, and jowar are all good sources of nutrition.


Omega-3 fatty acids:

Components of the cell structure known as omega-3 fatty acids, which play an important role in the maintenance of a healthy cardiovascular system as well as normal brain, eye, lung, and hormone function.Ghee, avocados, olive oil, walnuts, and chia seeds are all good food sources.

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