Calcium

Calcium plays the most vital role in strengthening the bones and development of the muscles and nerves system. This mineral is essential for the proper development of the body. Building bone density in childhood and the 20s is important as we may face bone deficiency later in life. Dairy products, soy, fish are some great sources for calcium. The RDI for calcium is 1000 mg/day.

Vitamin D

To absorb calcium, you need Vitamin D. Without this nutrient, it becomes difficult for the bosy to absorb adequate amount of calcium. The Sun is the greatest source of Vitamin D. Besides, okra, salmon, cereals are some other food products that contain vitamin D in substancial amount. The RDI for Vitamin D is 600 IU.

Iron

During this phase, when women start to menstruate, many of their bodies faces iron deficiency. Even pregnant women require iron to maintain the level of healthy red blood cells in the body. Iron deficiency is quite common in menstruating women and often leads to paleness and weakness. Organ meat, fish, spinach, pumpkin seeds and pomegranate are some of the best sources of iron. The RDI for iron is 18mg/day.