Some nutritional needs can change over time, but some are a constant throughout a woman's life. By eating well, a woman can get much of what she needs, such as protein and fibre, but has to especially careful to ensure she gets enough of certain essential vitamins and minerals that a regular diet doesn't always provide in sufficient amounts.

For example, vitamin D, zinc, iron, calcium, and magnesium. For those who are either vegans or vegetarians, it's important to make sure you're getting enough vitamin B12 too. Good sources of these can be found in super foods, including: Raw cacao nibs, for a great source of magnesium, as it happens one of the highest of all foods. For calcium, spirulina contains more than milk, it also has lots of zinc, and has more iron than raw liver. Vitamin D and zinc, as well as vitamin B12, can be found in Bee pollen.

The healthy choice

For starters, it's a good idea for every woman to see she's getting enough of the essential vitamins and minerals, including vitamin C, and the B-complex vitamins. The B vitamins include thiamine (vitamin B1), riboflavin (vitamin B2), niacin or niacinamide (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B9), and cobalamin (vitamin B12). Bee Pollen contains all the B vitamins, and vitamin C, Spirulina contains vitamin C, and many of B vitamins too.

It's incredible to think that most super foods are rich in many of the minerals and vitamins that are missing from what would be considered a normal or balanced diet. For example, vitamins A and E, which go to make your skin healthy and smooth, and strengthen your immune system.

Strong bones

To avoid the possible onset of osteoporosis in later life, women need to take care now of their bones. Jackie Keller author of Body After Baby says "Women need calcium at all stages of life, and we generally don't get enough in our diets through food sources." Calcium can found naturally in both milk and spirulina, and when taken in addition to healthy, balanced diet, means that we can be sure of getting enough calcium. Also, as an extra measure to protect the bones, doctors recommend taking vitamin D along with calcium. Vitamin D can be found in many super foods, including bee pollen and chia seeds

The fatty acids that are good

Omega 3 fatty acids, are especially essential for the body's health. For women, they can help prevent a wide range of conditions including, depression, heart disease, and osteoporosis. Food sources include cold-water fish, walnuts, and rapeseed oil. Omega-3 oils are found naturally in almost all super foods, and Chia Seeds are are very rich in Omega 3 oils.