What are the nutrients that every woman needs to keep healthy? That’s an excellent question. So we asked the experts at DavidPaul Doyle Naturewise to help us answer this question for you! Here’s what they had to say.

Vitamin A

Vitamin A is vital for women, especially during their reproductive years. It aids in the production of hormones and helps prevent night blindness. Women can receive Vitamin A from eating carrots, dark leafy greens, oysters, cod liver oil, butter, whole milk, and herring.

Vitamin B-6

This vitamin plays a crucial role in helping women recover from anemia, increasing red blood cell production, and preventing heart disease. Women can receive Vitamin B-6 from eating paprika, bananas, chicken breast, turkey breast, sunflower seeds, tuna fish, salmon trout, beef liver pâté, potatoes, chicken liver pâté, lamb chops, halibut, whole wheat bread, oranges, and green peas.

Vitamin C

There are many reasons to get enough Vitamin C in your diet. It’s great for warding off colds during the winter months. It also helps produce collagen, which is vital for keeping your skin looking young and supple. Women can receive Vitamin C from eating red peppers, oranges, strawberries, kale, bell peppers, broccoli, Brussels sprouts, whole grain cereals, sweet potatoes, soybeans, cauliflower, cantaloupes, kiwi fruit, lemons, limes, papaya nectarines, pineapple, orange juice, grapefruit juice, and strawberries.

Vitamin D

This vitamin helps prevent osteoporosis in women as they age. When exposed to sunlight, it’s usually made by the body, but it can also be ingested through food sources. Foods high in Vitamin D are egg yolks, salmon trout, herring, mackerel, sardines, tuna fish, halibut, and mushrooms.

Vitamin E

This vitamin is a powerful antioxidant that helps women to fight off cancer and heart disease. It can also help prevent premature aging. Foods high in Vitamin E are almonds, hazelnuts, sunflower seeds, beet greens, spinach, turnip greens, Swiss chard, mustard greens, parsley, papaya juice, and sunflower oil.

Calcium

As women age, they need more calcium. It’s vital for keeping their bones strong and healthy. Women can get calcium from eating a large amount of kale, turnip greens, mustard greens, collards, canned fish with bones, dark leafy greens, almonds, broccoli, salmon trout, sardines, swiss chard, rutabagas, tofu prepared with calcium sulfate, blackstrap molasses, cheese made from skim milk, and low-fat yogurt.

Iron

This mineral is essential for producing hemoglobin which carries oxygen throughout the body. It can help prevent anemia in women. Foods high in Iron are chard, kale, acorn squash, winter squash, blackstrap molasses, turnip greens, beans (especially white beans), lentils (especially brown lentils), peanuts, seeds (especially pumpkin seeds), dried fruit (especially dried apricots ), soybeans/tofu, canned fish with bones, dried fruit, garbanzo beans.

Niacin

Niacin can help keep your skin healthy and clear as well as increase your energy levels. Women can receive niacin from eating peanuts, roasted chicken/turkey, peanuts, tuna fish, oysters, beef liver pâté, mushrooms, lobster, baked potatoes, steamed clams, watermelon, and portabella mushrooms.

Selenium

This essential mineral is great for helping women prevent diseases such as cancer and heart disease. Selenium can be found in garlic, onions, Brazil nuts, tuna fish/salmon trout/halibut/sardines, oysters, beef liver pâté, sunflower seeds, mushrooms, turnip greens, garlic powder, and crimini mushrooms.