6 important nutrients every woman needs daily

As a woman, there are some specific requirements when it comes to nutrients. With all the information available these days, it can become overwhelming to know what to focus on. A balanced diet including a variety of whole foods, seasonal produce with a focus on plant-based, certified organic sources where possible can make all the difference on how you look, feel and function! It can be difficult to list out exactly what nutrients are best as every woman is different! However, there are definitely a few essentials that are known.

This week we sat down with our nutritionist to summarise some important nutrients every woman needs in her day.


Low levels of iron can cause energy levels to drop resulting in tiredness and lack of concentration decreased physical, mental and immune function in general. Especially as women go through their monthly cycle each month, this period, in particular, needs even higher levels compared to any other stage in the month. Iron is definitely a must on this list, low levels of iron are usually as simple as a lack of iron in the diet or the body not absorbing iron effectively. Consuming Iron rich foods and foods that help with the absorption of Iron can help with this.

Great sources of iron include leafy greens such as kale and spinach, kidney beans, pumpkin seeds, fortified cereals and specific protein powders. Our plant-based powders use certified organic, sprouted and fermented golden pea proteins that have high levels of Iron and other minerals include Phosphorus and Zinc due to the sprouting process. Increasing levels of Vitamin C in your diet is an excellent way to help boost Iron absorption.


Magnesium plays a massive part in numerous chemical reactions and pathways in the body. Most well known for its role in relaxing muscles, creating ATP and assisting with sleep. Magnesium also assists the body to absorb calcium which is also an important nutrient for women to support bone health. Sources of magnesium include almonds, avocado, beans and some sources of grains.


Proteins are an essential macronutrient that helps to build and repair muscle, support normal blood sugar levels and provide a sustainable source of energy. According to the Australian Nutrient Reference Values protein requirements for women is approximately 46g per day.

If you do not eat a lot of protein-high foods, then it can be difficult to reach this daily requirement. It is super easy to incorporate some extra protein into your diet. Adding a good, high-quality protein powder will keep you satiated and fuller for longer. At Amazonia, we have a variety of different ranges of plant-based proteins depending on your preference and specific goals. You can find our range online as well as delicious recipe ideas! Enjoy it as is for a delicious protein shake snack or blend it into a smoothie or add to your favour recipe for a boost of flavour and nutrients.


Calcium is super important for women as women are at a higher risk of osteoporosis compared to men. If you do not include dairy into your diet, then it can be difficult to reach the daily requirement. This is where a calcium supplement can play a role. Food sources include high quality, unprocessed dairy, nuts, seeds and green vegetables including broccoli and cabbage. Fortified foods such as cereals and bread can also be high sources of calcium.

Vitamin C

Potentially one of the most powerful antioxidants that helps your body protects its cells from damage. Vitamin C helps to fight illnesses and keeps your immune system strong. It is also worth noting our bodies cannot synthesise Collagen without Vitamin C, therefore it is important to choose a supplement including Vitamin C. Additionally we have all heard of the numerous benefits of antioxidants, especially for our skin health. Food sources high in antioxidants and anti-inflammatory properties help to protect your skin from free radicals that can lead to unwanted damage on your skin. Including a high-quality supplement into your diet can also be beneficial.

Our Vitamin C Complex is a potent, certified organic source of non-synthetic Vitamin C specifically designed to support immunity, healthy hair, skin, nails and Iron absorption. Including immune herbs, spices and prebiotics providing 1000% RDI of Vitamin C.

Sources of this nutrient include oranges, citrus, bell peppers and broccoli.

Vitamin D

Vitamin D is super important to help absorb calcium in your diet. Getting outside in the sun is the best source of Vitamin D. Exercising outdoors is a great way to catch some extra rays and move your body. Even going for a 30-minute walk each day can do wonders for both your physical and mental health. Remember to move and make the most out of your body while you still can! Food sources include mushrooms, fortified cereals and a high-quality supplement.

And there you have it – 6 important nutrients every woman needs daily and a few simple, easy and achievable ways to sneak them into your diet!

It is important that you educate yourself and pay attention to what works best for you, your body and lifestyle. We know that no one is the same, and aren’t here to tell you to follow any specific ‘diet’. We promote and support a balanced, wholesome lifestyle that incorporates a variety of whole foods with a focus on plant-based sources and healthy alternatives and options so you can enjoy your favourite foods and look, feel your best and #shinebright every day.

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