10 Important Minerals for Women’s Health

Plus, recipes that are full of them!

Not only is this salad healthy, but it's festive looking too!

It’s common knowledge that minerals are essential for human health. They work together to perform a wide variety of tasks within the body. But some minerals are particularly important for women’s health. Below, we will discuss 10 minerals that are essential for women and explain the importance of each one. We will also provide some good food sources of these minerals so you can make sure you’re getting enough of each of them in your daily diet.

Why Women Need Minerals

There a certain minerals that are particularly important for menstrating and pregnant women!

Minerals are important for both men and women, but women have some unique needs when it comes to minerals. For example, women need more iron than men because they lose iron each month during menstruation. Minerals are also important for pregnant women to ensure the health of both the mother and the developing child.

In addition to the general importance of minerals, women should be aware of the role that minerals play in specific health conditions. For example, the combination of calcium and vitamin D is important for preventing osteoporosis, while iodine is important for pregnant women to prevent birth defects.

Top 10 Minerals for Women

These Moroccan chicken salad kale wraps are loaded with essential minerals.

Women’s health requires a wide variety of minerals, but there are some that are particularly important. Here are the top ten minerals for women’s health, along with their functions and good food sources:


Make this easy smoothie as a snack or for dessert on a warm, Spring or Summer evening!

Calcium is essential for strong bones and teeth. As we age, women are more likely to get osteoporosis because of hormonal changes, so it’s especially important to get enough calcium to support bone health. It also helps with blood clotting and nerve function. Good sources of calcium include dairy products, leafy green vegetables, and calcium-fortified foods like orange juice.

Recipes that are high in calcium include:


Our easy thai beef salad is a good source of iron.

As we mentioned before, women need more iron than men because they lose iron during menstruation. Iron is important for carrying oxygen in the blood and for cell growth. Good sources of iron include meat, poultry, seafood, beans, and iron-fortified cereals.

Recipes that are high in iron include:


These chocolate covered banana bites are the yummiest, warm-weather snack.

Potassium is an electrolyte that helps with nerve function and muscle contractions. This is especially important for women because we tend to experience cramps during our menstrual cycles. It’s also beneficial for skin health and blood pressure regulation. Good sources of potassium include bananas, sweet potatoes, and tomatoes.

Recipes that are high in potassium include:


These chai-spiced nuts are a flavorful way to get your daily dose of magnesium!

Magnesium is involved in over 300 biochemical reactions in the body! It helps with energy production, protein synthesis, and muscle function. It’s also been shown to help with PMS symptoms like cramps and bloating. Good sources of magnesium include dark leafy greens, nuts, and seeds.

Recipes that are high in magnesium include:


qunioa and shrimp paella

Zinc is important for a healthy immune system and for wound healing. It also helps with the sense of smell and taste. Women need to be conscious of their zinc intake because zinc deficiencies are common during pregnancy. Good sources of zinc include meat, seafood, beans, and whole grains.

Recipes that are high in zinc include:


Our Maine Lobster Bake is the perfect recipe to try the next time youre craving seafood!

Copper is important for many functions in the body, including energy production, iron absorption, and antioxidant defense. It’s also been shown to help with fertility in women. Good sources of copper include nuts, seeds, and shellfish.

Recipes that are high in copper include:


15 Time-Saving Clean Eating Recipes for Busy Moms

Selenium is a trace mineral that’s important for thyroid function and fertility in women. It’s also an antioxidant that helps protect the body from damage. Good sources of selenium include Brazil nuts, tuna, and whole wheat bread.

Recipes that are high in selenium include:


Our Vegan "Chicken" Salad is creamy, delicious, and tastes like the real thing!

Chromium is another trace mineral that helps with blood sugar control. It’s especially important for women because diabetes is more common in women than men. Good sources of chromium include broccoli, grapes, and whole wheat bread.

Recipes that are high in chromium include:


This nutritious breakfast is an absolute delight!

Iodine is a trace mineral that’s important for thyroid function. It’s also essential for pregnant women because it helps prevent birth defects. Good sources of iodine include seafood, dairy products, and eggs.

Recipes that are high in iodine include:


Easy and Nutritious Grain Bowls

Manganese is involved in many reactions in the body, including energy production, bone formation, and wound healing. It’s also an antioxidant that helps protect cells from damage. In women, manganese is similar to calcium as it is especially important for bone health. Good sources of manganese include leafy green vegetables, nuts, and whole grains.

Recipes that are high in manganese include:

As you can see, minerals are essential for women’s health. Be sure to build your diet around foods that are rich in them. If you need some ideas, try the recipes listed above!

It’s important to note that these minerals are all recommended to include into your daily diet. If you feel that you may have a deficiency or want to seek out supplements, speak to your doctor or healthcare professional before starting any new regimen. This is especially important if you are pregnant or plan to become pregnant.

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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