10 Essential Minerals for Women to Stay Healthy


In modern time, women juggle their career and home life efficiently. However, you may end up neglecting your health while struggling to be good in both aspects of your life. The most common way in which women neglect their health is by following an unhealthy diet. Due to this, your body does not get the required nutrition that it needs. The best way to rectify this is to plan your meals in a more detailed manner. Moreover, you should also consider taking mineral supplements so that your body can get its required daily dosage of essential minerals.

10 Essential Minerals for Women to Stay Healthy

The following are some of the essential minerals that women need:


Calcium is one of the most important minerals. Calcium directly affects the health of your bones which makes it imperative to use in diet. It can affect your bone density, bone modelling and even the bone remodelling. Furthermore, calcium is also good for regulating your blood pressure. It can help to regulate your cholesterol and is excellent for the overall health of your heart. During pregnancy, calcium plays a vital role in milk production. You can include calcium in your diet by eating the following:

  • Salmon
  • Kelp
  • Oysters
  • Dairy products such as cheese, milk and curd
  • Sardines
  • Green leafy vegetables
  • Dried figs
  • Products made up of Milk


Iodine is a key mineral that helps in the production of thyroid hormones which are most important hormone to regulate the body function normally. Moreover, iodine also helps you to get healthy skin, nails, and hair. You can include iodine in your diet by eating the following:

  • Iodized salt
  • Spinach
  • Summer squash
  • Turnip greens
  • Kelp
  • Fresh seafood


Manganese is a mineral that combines with other minerals and vitamins to improve your immune system. This is vital to your overall health because immune system protects you from various diseases and infections. Furthermore, manganese also helps your body to produce sex hormones. For women, a healthy production of sex hormones means regular menstruation and better reproductive health. Manganese also aids with improving the health of your skin, nails, and hair. it is also an important factor which works during blood clotting process. You can include manganese in your diet by eating the following:

  • Avocados
  • Pineapples
  • Leafy greens
  • Blueberries
  • Green tea
  • wheat germ
  • Kelp
  • Eggs
  • Fresh beetroot


Zinc has strong anti-oxidant properties as it is a strong co-factor for many anti-oxidant moieties. This means that it helps your body fight to against free radicals that occur during oxidization. As many studies showed that free radicals can induce the growth of cancerous cells. Including anti-oxidants in your diet can be a great move for your health to fight back against free radical attack. Zinc improves your overall immunity and helps your body to heal wounds faster. Moreover, zinc is an essential mineral for your reproductive development and during pregnancy. This mineral also improves your eyesight and liver function. You can include zinc in your diet by eating the following:

  • Lima beans
  • Mushrooms
  • Black eyed peas
  • Pumpkins
  • Organic eggs
  • Kelp
  • Bright coloured vegetables and fruits
  • Whole grains
  • Seafood


Sodium is one of the most essential minerals. It helps to maintain the chemical composition of your blood. It also regulates your blood pressure. Sodium is very good for your digestive health as well. You can include sodium in your diet by eating the following:

  • Unrefined organic sea salt
  • Okra
  • Kelp
  • Coconuts
  • Figs
  • Dried fruits
  • Carrots


Selenium is also a mineral rich in anti-oxidants. It is very good for your immune system as well as the functioning of your thyroid gland. Furthermore, selenium can also protect your cells from damage. You can include selenium in your diet by eating the following:

  • Dairy items
  • Seafood
  • Brewer’s yeast
  • Organ meats
  • Butter
  • Garlic
  • Sesame seeds
  • Brazil nuts

Also Read: All About Nutrition: Types, Supplements, Diet Myths and Facts


Polycystic Ovary Syndrome (PCOS) affects over a million women in India annually. Mineral deficiency is the biggest contributing factor in inducing PCOS in women and specially the potassium. Potassium is known as fluid mineral because it is required to maintain fluid balance in your body. It also helps with maintaining an optimum blood pressure. Potassium is a nerve tonic. This means it helps with the sensory function in your brain. You can add more potassium to your diet by eating the following:

  • Avocados
  • Potatoes
  • Citrus fruits
  • Tomatoes
  • Bananas
  • Fatty fish
  • Cantaloupe
  • Spinach
  • Celery
  • Poultry


Red blood cells in your blood are responsible for transporting oxygen to different parts of your body. Iron is the mineral that is responsible for the production of red blood cells. The deficiency of iron leads to anaemia and it affects women more than the men. This is because women face blood loss monthly during menstruation. This is why it is important for them to keep a watch on their iron intake. Iron also helps in supporting the immune system. You can increase your daily intake of iron by eating the following:

  • Shellfish
  • Iron fortified cereal
  • Lentils
  • Lean meat
  • Chickpeas
  • Dried beans
  • Organic apricots
  • Molasses
  • Liver
  • Nuts and seeds


Various studies indicate that women are more susceptible to heart disease, especially sudden cardiac arrest. Thus, magnesium is important to have essential minerals that are good for your heart. It improves your cardiovascular health. It also plays a vital role in improving your kidney function. This mineral is required for enzyme-catalysed reactions in your body as well. You can increase your daily intake of magnesium by eating the following:

  • Beans
  • Whole grains
  • Leafy greens
  • Soybean
  • Nuts
  • Legumes
  • Pumpkin seeds
  • Sunflower seeds
  • Bran cereals
  • Flaxseeds


Phosphorus aids in improving the strength of your bones and teeth. It is very important for cell functions. Furthermore, phosphorus is good for increasing your overall energy. Being Women, it is very challenging to manage career and family all together at right pace and it requires a lot of energy. This is especially true for working mothers. Including phosphorus in your diet can help you significantly in maintaining nutritional requirements of your body. You can increase your daily intake of phosphorus by eating the following:

  • Poultry
  • Mushrooms
  • Eggs
  • Meat
  • Nuts
  • Dairy products
  • Legumes

What Can I Do If I Do Not Have The Time To Manage My Diet?

If your schedule cannot allow you to plan your diet meticulously, you can always take mineral supplements as required. You can speak to your doctor regarding the specific minerals that you may be deficient in before buying the supplements. Mineral supplements are easy to find. You can buy them from MedLife with ease! We have various essential mineral supplements from a multitude of trustworthy brands. When you choose to buy them through us, you can rest assured that the products will be of the highest quality!


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