Calcium is crucial for bone health and can help prevent osteoporosis. Dairy products, fortified plant-based milk, leafy greens, and nuts are good sources.
Vitamin D is necessary for calcium absorption and bone health. Sun exposure and fortified foods like cereals, milk, and fatty fish can provide vitamin D.
Iron is important for transporting oxygen in the blood. Women are particularly at risk of iron deficiency, especially during menstruation.
Folate is crucial during pregnancy to prevent birth defects. It's found in leafy greens, fortified grains, and beans.
These vitamins play various roles in metabolism and nervous system function. They are found in meat, fish, dairy products, and fortified cereals.
Fiber is important for digestive health and can help manage weight. Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber.
Protein is essential for tissue repair and muscle growth. Lean meats, poultry, fish, eggs, dairy products, and plant-based sources like tofu and legumes are good protein sources.
Vitamin K is essential for blood clotting and bone health. Leafy greens, broccoli, and Brussels sprouts are good sources.
Magnesium is essential for muscle and nerve function, bone health, and energy production. Foods like nuts, seeds, whole grains, and leafy greens are rich in magnesium.