{"id":3822,"date":"2021-01-16T01:00:45","date_gmt":"2021-01-16T01:00:45","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=3822"},"modified":"2026-10-13T19:29:53","modified_gmt":"2026-10-13T19:29:53","slug":"key-nutrients-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/","title":{"rendered":"Key Nutrients for Women: Are You Getting What You Need?"},"content":{"rendered":"<p>You know about the importance of diet and nutrition, but are you aware of certain key nutrients for women that you should always be consuming?<\/p>\n<p>Consuming these nutrients in your 30s, 40s, 50s, 60s, and beyond is the best way to stay healthy, reduce disease risks, and optimize your quality of life.<\/p>\n<p>Knowing about the following 16 key nutrients for women, and how much of them to consume, is an absolute must.<\/p>\n<p>Here&#8217;s how to ensure you&#8217;re getting what you need.<\/p>\n<h3 style=\"text-align: center;\"><em>2020 is in the past! Make this your best year yet with these <a href=\"https:\/\/www.fitmotherproject.com\/health-trends-for-2021\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=key-nutrients-for-women&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">health trends for 2021<\/a>!<\/em><\/h3>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>16 Key Nutrients for Women<\/h2>\n<h3>Calcium<\/h3>\n<p>Calcium is an essential mineral that&#8217;s important for girls, teenagers, and women of all ages.<\/p>\n<p>Your body uses it to build and maintain strong bones and teeth.<\/p>\n<p>Calcium optimizes muscle function, nerve transmission, cell signaling, hormone secretion, blood calcium levels, and much more.<\/p>\n<p><a href=\"https:\/\/www.fitmotherproject.com\/daily-calcium-and-vitamin-d-requirements\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=key-nutrients-for-women&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Calcium requirements<\/a> for females of all ages include:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnant<\/strong><\/td>\n<td><strong>Lactating<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0\u20136 months<\/td>\n<td>200 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>260 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>700 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>1,000 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>1,300 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>1,300 milligrams<\/td>\n<td>1,300 milligrams<\/td>\n<td>1,300 milligrams<\/td>\n<\/tr>\n<tr>\n<td>19\u201350 years<\/td>\n<td>1,000 milligrams<\/td>\n<td>1,000 milligrams<\/td>\n<td>1,000 milligrams<\/td>\n<\/tr>\n<tr>\n<td>51\u201370 years<\/td>\n<td>1,200 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>71+ years<\/td>\n<td>1,200 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">Calcium-rich foods<\/a> include the following:<\/p>\n<ul>\n<li>1 cup of plain yogurt: 415 milligrams<\/li>\n<li>1 cup of orange juice: 349 milligrams<\/li>\n<li>5 ounces of cheese: 300-333 milligrams<\/li>\n<li>3 ounces of sardines: 325 milligrams<\/li>\n<li>1 cup of milk or soy milk: 300 milligrams<\/li>\n<li>\u00bd cup of firm tofu: 253 milligrams<\/li>\n<li>3 ounces of canned salmon: 181 milligrams<\/li>\n<li>1 cup of cottage cheese: 138 milligrams<\/li>\n<li>\u00bd cup of soft tofu: 138 milligrams<\/li>\n<li>1 serving of fortified breakfast cereal: 130 milligrams<\/li>\n<li>1 serving of cooked kale or turnip greens: 94-99 milligrams<\/li>\n<\/ul>\n<p>In addition to eating a variety of calcium-rich foods daily, take a multivitamin supplement containing calcium or an additional calcium supplement if your doctor recommends it.<\/p>\n<h3>Vitamin D<\/h3>\n<p>Vitamin D is a fat-soluble, essential vitamin needed to maintain strong bones and optimal calcium levels.<\/p>\n<p>Your body uses vitamin D to reduce inflammation and maintain a strong immune system, intramuscular function, and glucose metabolism.<\/p>\n<p><a href=\"https:\/\/www.fitmotherproject.com\/daily-calcium-and-vitamin-d-requirements\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=key-nutrients-for-women&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Daily vitamin D requirements<\/a> for girls, teenagers, and women are as follows:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0-12 months<\/td>\n<td>10 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u201313 years<\/td>\n<td>15 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>15 micrograms<\/td>\n<td>15 micrograms<\/td>\n<td>15 micrograms<\/td>\n<\/tr>\n<tr>\n<td>19\u201350 years<\/td>\n<td>15 micrograms<\/td>\n<td>15 micrograms<\/td>\n<td>15 micrograms<\/td>\n<\/tr>\n<tr>\n<td>51\u201370 years<\/td>\n<td>15 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>&gt;70 years<\/td>\n<td>20 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Foods <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">rich in vitamin D<\/a> include:<\/p>\n<ul>\n<li>1 tablespoon of cod liver oil: 34 micrograms<\/li>\n<li>3 ounces of cooked trout: 16 micrograms<\/li>\n<li>3 ounces of cooked salmon: 14 micrograms<\/li>\n<li>\u00bd cup of mushrooms: 9 micrograms<\/li>\n<li>1 cup of milk or soy milk: 3 micrograms<\/li>\n<li>1 serving of fortified cereal: 2 micrograms<\/li>\n<li>2 sardines: 1 microgram<\/li>\n<li>1 large egg: 1 microgram<\/li>\n<li>3 ounces of canned light tuna: 1 microgram<\/li>\n<\/ul>\n<p>Most multivitamin supplements contain vitamin D. Sunlight is another source of vitamin D for your body.<\/p>\n<p>If your doctor determines your blood vitamin D levels are low, they might recommend you take an additional vitamin D supplement.<\/p>\n<h3>Iron<\/h3>\n<p>Iron is another one of the key nutrients for women.<\/p>\n<p>Getting enough iron in your diet and from supplements as needed is crucial, to stay healthy and avoid fatigue or other unpleasant symptoms associated with iron-deficiency anemia.<\/p>\n<p>Your body uses iron to make red blood cells, which transfer oxygen from your lungs to other body tissues.<\/p>\n<p>Iron needs for girls and women are as follows:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Birth to 6 months<\/td>\n<td>0.27 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>11 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>7 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>10 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>8 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>15 milligrams<\/td>\n<td>27 milligrams<\/td>\n<td>10 milligrams<\/td>\n<\/tr>\n<tr>\n<td>19\u201350 years<\/td>\n<td>18 milligrams<\/td>\n<td>27 milligrams<\/td>\n<td>9 milligrams<\/td>\n<\/tr>\n<tr>\n<td>51+ years<\/td>\n<td>8 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Foods rich in iron include:<\/p>\n<ul>\n<li>1 serving of fortified breakfast cereal: 18 milligrams<\/li>\n<li>3 ounces of cooked oysters: 8 milligrams<\/li>\n<li>1 cup of cooked white beans: 8 milligrams<\/li>\n<li>3 ounces of dark chocolate: 7 milligrams<\/li>\n<li>\u00bd cup of cooked lentils: 3 milligrams<\/li>\n<li>\u00bd cup of cooked spinach: 3 milligrams<\/li>\n<li>\u00bd cup of firm tofu: 3 milligrams<\/li>\n<li>\u00bd cup of cooked kidney beans: 2 milligrams<\/li>\n<li>3 ounces of sardines: 2 milligrams<\/li>\n<li>\u00bd cup of cooked chickpeas: 2 milligrams<\/li>\n<li>\u00bd cup of stewed tomatoes: 2 milligrams<\/li>\n<li>3 ounces of beef: 2 milligrams<\/li>\n<li>1 medium potato: 2 milligrams<\/li>\n<li>1 ounce of cashews: 2 milligrams<\/li>\n<li>\u00bd cup of cooked green peas: 1 milligram<\/li>\n<li>3 ounces of chicken: 1 milligram<\/li>\n<li>1 large egg: 1 milligram<\/li>\n<\/ul>\n<p>Another key component of adding iron-rich foods to your diet is to consider the type of iron you&#8217;re consuming.<\/p>\n<p>Heme iron found in meats, poultry, and seafood, is better absorbed by your body than non-heme iron found primarily in plant-based foods.<\/p>\n<p>Consuming vitamin C or heme iron with non-heme iron can enhance its absorption.<\/p>\n<h3>Zinc<\/h3>\n<p>Zinc is important for girls, teenagers, and women of all ages for many reasons.<\/p>\n<p>Your body uses zinc to optimize cell metabolism, boost your immune system, make proteins, heal wounds, and support normal growth and development.<\/p>\n<p>Daily zinc needs for females are as follows:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0\u20136 months<\/td>\n<td>2 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>3 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>3 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>5 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>8 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>9 milligrams<\/td>\n<td>12 milligrams<\/td>\n<td>13 milligrams<\/td>\n<\/tr>\n<tr>\n<td>19+ years<\/td>\n<td>8 milligrams<\/td>\n<td>11 milligrams<\/td>\n<td>12 milligrams<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Foods rich in zinc include:<\/p>\n<ul>\n<li>3 ounces of oysters: 74 milligrams<\/li>\n<li>3 ounces of beef: 7 milligrams<\/li>\n<li>3 ounces of crab: 7 milligrams<\/li>\n<li>3 ounces of lobster: 3 milligrams<\/li>\n<li>3 ounces of pork: 3 milligrams<\/li>\n<li>\u00bd cup of baked beans: 3 milligrams<\/li>\n<li>1 serving of fortified breakfast cereal: 3 milligrams<\/li>\n<li>3 ounces of dark meat chicken: 2 milligrams<\/li>\n<li>1 ounce of pumpkin seeds: 2 milligrams<\/li>\n<li>1 cup of yogurt: 2 milligrams<\/li>\n<li>1 ounce of cashews: 2 milligrams<\/li>\n<li>\u00bd cup of cooked legumes: 1 milligram<\/li>\n<li>1 ounce of cheese: 1 milligram<\/li>\n<li>1 cup of milk: 1 milligram<\/li>\n<li>1 ounce of almonds: 1 milligram<\/li>\n<li>\u00bd chicken breast: 1 milligram<\/li>\n<\/ul>\n<p>You should be able to meet daily zinc needs by eating a well-balanced diet and taking a multivitamin supplement containing zinc.<\/p>\n<h3>Vitamin C<\/h3>\n<p>Vitamin C is another one of the key nutrients for women.<\/p>\n<p>Vitamin C is a water-soluble, essential nutrient your body requires to maintain numerous body functions.<\/p>\n<p>It&#8217;s involved in protein metabolism, collagen production, wound healing, proper immune function, and reducing the damaging effects of free radicals.<\/p>\n<p>Vitamin C enhances iron absorption too. Fatigue and weakness are signs of vitamin C deficiency.<\/p>\n<p>Vitamin C requirements for girls and women include:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0\u20136 months<\/td>\n<td>40 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>50 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>15 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>25 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>45 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>65 milligrams<\/td>\n<td>80 milligrams<\/td>\n<td>115 milligrams<\/td>\n<\/tr>\n<tr>\n<td>19+ years<\/td>\n<td>75 milligrams<\/td>\n<td>85 milligrams<\/td>\n<td>120 milligrams<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Smokers need <strong>35 milligrams<\/strong> <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">more vitamin C<\/a> daily than nonsmokers.<\/p>\n<p>Vitamin C-rich foods include:<\/p>\n<ul>\n<li>\u00bd cup of red peppers: 95 milligrams<\/li>\n<li>\u00be cup of orange juice: 93 milligrams<\/li>\n<li>1 medium orange: 70 milligrams<\/li>\n<li>\u00be cup of grapefruit juice: 70 milligrams<\/li>\n<li>1 medium kiwi fruit: 64 milligrams<\/li>\n<li>\u00bd cup of green peppers: 60 milligrams<\/li>\n<li>\u00bd cup of cooked broccoli: 51 milligrams<\/li>\n<li>\u00bd cup of strawberries: 49 milligrams<\/li>\n<li>\u00bd cup of cooked Brussels sprouts: 48 milligrams<\/li>\n<li>\u00bd medium grapefruit: 39 milligrams<\/li>\n<li>\u00bd cup of raw broccoli: 39 milligrams<\/li>\n<li>\u00be cup of tomato juice: 33 milligrams<\/li>\n<li>\u00bd cup of cantaloupe: 29 milligrams<\/li>\n<li>\u00bd cup of cooked cabbage: 28 milligrams<\/li>\n<li>\u00bd cup of raw cauliflower: 26 milligrams<\/li>\n<\/ul>\n<p>Eat a wide variety of fruits and vegetables every day!<\/p>\n<h3>Folate<\/h3>\n<p>Folate is an essential B vitamin your body uses for DNA and RNA synthesis, proper cell division, amino acid metabolism, maintaining a healthy pregnancy, and preventing a type of anemia called megaloblastic anemia.<\/p>\n<p>Girls, teenagers, and women should consume the following amounts of folate daily:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Birth to 6 months<\/td>\n<td>65 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>80 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>150 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>200 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>300 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>400 micrograms<\/td>\n<td>600 micrograms<\/td>\n<td>500 micrograms<\/td>\n<\/tr>\n<tr>\n<td>19+ years<\/td>\n<td>400 micrograms<\/td>\n<td>600 micrograms<\/td>\n<td>500 micrograms<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">Foods rich in folate<\/a> include:<\/p>\n<ul>\n<li>\u00bd cup of boiled spinach: 131 micrograms<\/li>\n<li>\u00bd cup of cooked black-eyed peas: 105 micrograms<\/li>\n<li>1 serving of fortified breakfast cereals: 100 micrograms<\/li>\n<li>\u00bd cup of cooked rice: 90 micrograms<\/li>\n<li>4 spears of asparagus: 89 micrograms<\/li>\n<li>\u00bd cup of cooked Brussels sprouts: 78 micrograms<\/li>\n<li>\u00bd cup of cooked spaghetti: 74 micrograms<\/li>\n<li>1 cup of Romaine lettuce: 64 micrograms<\/li>\n<li>\u00bd cup of avocado: 59 micrograms<\/li>\n<li>1 cup of raw spinach: 58 micrograms<\/li>\n<li>\u00bd cup of cooked broccoli: 52 micrograms<\/li>\n<li>\u00bd cup of boiled mustard greens: 52 micrograms<\/li>\n<li>1 slice of bread: 50 micrograms<\/li>\n<li>\u00bd cup of cooked green peas: 47 micrograms<\/li>\n<li>\u00bd cup of cooked kidney beans: 46 micrograms<\/li>\n<li>\u00be cup of tomato juice: 36 micrograms<\/li>\n<li>3 ounces of crab: 36 micrograms<\/li>\n<li>\u00be cup of orange juice: 35 micrograms<\/li>\n<li>\u00bd cup of boiled turnip greens: 32 micrograms<\/li>\n<li>1 small orange: 29 micrograms<\/li>\n<li>1 ounce of peanuts: 27 micrograms<\/li>\n<li>\u00bd cup of papaya: 27 micrograms<\/li>\n<\/ul>\n<p>Folic acid is a form of folate present in dietary supplements. Most multivitamins developed for women contain folic acid.<\/p>\n<h3>Vitamin B12<\/h3>\n<p>Vitamin B12 is another one of the key nutrients for women.<\/p>\n<p>Vitamin B12 is an essential vitamin your body needs for proper metabolism, red blood cell formation, DNA synthesis, optimal neurological functioning, and much more.<\/p>\n<p>Vitamin B12 needs for girls and women are:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0\u20136 months<\/td>\n<td>0.4 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>0.5 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>0.9 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>1.2 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>1.8 micrograms<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14+ years<\/td>\n<td>2.4 micrograms<\/td>\n<td>2.6 micrograms<\/td>\n<td>2.8 micrograms<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Foods rich in vitamin B12 include:<\/p>\n<ul>\n<li>3 ounces of clams: 84 micrograms<\/li>\n<li>3 ounces of trout: 4-5 micrograms<\/li>\n<li>3 ounces of salmon: 5 micrograms<\/li>\n<li>3 ounces of canned light tuna: 3 micrograms<\/li>\n<li>3 ounces of haddock: 2 micrograms<\/li>\n<li>3 ounces of broiled beef sirloin: 1 microgram<\/li>\n<li>1 cup of low-fat milk: 1 microgram<\/li>\n<li>1 cup of yogurt: 1 microgram<\/li>\n<li>1 ounce of cheese: 1 microgram<\/li>\n<li>1 serving of fortified breakfast cereal: 1 microgram<\/li>\n<li>1 large, hard-boiled egg: 1 microgram<\/li>\n<\/ul>\n<p>Some people don&#8217;t properly absorb vitamin B12 and develop a condition called pernicious anemia.<\/p>\n<p>Treatment often includes vitamin B-12 shots or pills.<\/p>\n<h3>Choline<\/h3>\n<p>Choline is an essential nutrient your body uses to enhance metabolism and preserve cell function and structure.<\/p>\n<p>It produces neurotransmitters that optimize your mood, memory, muscle control, nervous system function, and brain health.<\/p>\n<p>Daily choline requirements for girls and women include:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Birth to 6 months<\/td>\n<td>125 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>150 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>200 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>250 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>375 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>400 milligrams<\/td>\n<td>450 milligrams<\/td>\n<td>550 milligrams<\/td>\n<\/tr>\n<tr>\n<td>19+ years<\/td>\n<td>425 milligrams<\/td>\n<td>450 milligrams<\/td>\n<td>550 milligrams<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Foods rich in choline are:<\/p>\n<ul>\n<li>1 large hard-boiled egg: 147 milligrams<\/li>\n<li>3 ounces of beef round: 117 milligrams<\/li>\n<li>\u00bd cup of roasted soybeans: 107 milligrams<\/li>\n<li>3 ounces of cooked chicken breast: 72 milligrams<\/li>\n<li>3 ounces of lean ground beef: 72 milligrams<\/li>\n<li>3 ounces of cooked cod: 71 milligrams<\/li>\n<li>1 large red baked potato: 57 milligrams<\/li>\n<li>\u00bd cup of canned kidney beans: 45 milligrams<\/li>\n<li>1 cup of cooked quinoa: 43 milligrams<\/li>\n<li>1 cup of low-fat milk: 43 milligrams<\/li>\n<li>1 cup of yogurt: 38 milligrams<\/li>\n<li>\u00bd cup of boiled Brussels sprouts: 32 milligrams<\/li>\n<li>\u00bd cup of cooked broccoli: 31 milligrams<\/li>\n<\/ul>\n<p>Eat choline-rich foods and ask your doctor about taking a supplement containing choline.<\/p>\n<h3>Other B Vitamins<\/h3>\n<p>In addition to the vitamins listed above, other essential B vitamins enhance metabolism and other body functions.<\/p>\n<p>They make red blood cells and help you gain energy from the foods you eat.<\/p>\n<p>A full list of essential B vitamins includes:<\/p>\n<ul>\n<li>B1 (thiamine)<\/li>\n<li>B2 (riboflavin)<\/li>\n<li>B3 (niacin)<\/li>\n<li>B5 (pantothenic acid)<\/li>\n<li>B6<\/li>\n<li>B7 (biotin)<\/li>\n<li>B12<a id=\"anch_42\" href=\"https:\/\/medlineplus.gov\/folicacid.html\"><\/a><\/li>\n<li>Folate<\/li>\n<\/ul>\n<p>The Institute of Medicine offers an extensive list of B vitamins and corresponding <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t2\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">daily requirements<\/a> for girls, teenagers, and women.<\/p>\n<p>Foods rich in B vitamins include poultry, fish, meat, dairy products, eggs, leafy greens, peas, beans, and fortified breakfast cereals.<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h3>Vitamin E<\/h3>\n<p>Vitamin E is a fat-soluble vitamin with antioxidant properties.<\/p>\n<p>Your body uses it to protect against free radicals, such as smoke, pollution, and ultraviolet radiation from the sun.<\/p>\n<p>Vitamin E also enhances immune function.<\/p>\n<p>Vitamin E requirements for girls and women are as follows:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Females<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0\u20136 months<\/td>\n<td>4 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>5 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>6 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>7 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>11 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14+ years<\/td>\n<td>15 milligrams<\/td>\n<td>15 milligrams<\/td>\n<td>19 milligrams<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Foods rich in vitamin E include:<\/p>\n<ul>\n<li>1 tablespoon of wheat germ oil: 20 milligrams<\/li>\n<li>1 ounce of sunflower seeds: 7 milligrams<\/li>\n<li>1 ounce of almonds: 7 milligrams<\/li>\n<li>1 tablespoon of sunflower oil: 6 milligrams<\/li>\n<li>1 tablespoon of safflower oil: 5 milligrams<\/li>\n<li>1 ounce of hazelnuts: 4 milligrams<\/li>\n<li>2 tablespoons of peanut butter: 3 milligrams<\/li>\n<li>1 ounce of peanuts: 2 milligrams<\/li>\n<li>1 tablespoon of corn oil: 2 milligrams<\/li>\n<li>\u00bd cup of boiled spinach: 2 milligrams<\/li>\n<li>\u00bd cup of cooked broccoli: 1 milligram<\/li>\n<li>1 tablespoon of soybean oil: 1 milligram<\/li>\n<li>1 kiwifruit: 1 milligram<\/li>\n<li>\u00bd cup of sliced mango: 1 milligram<\/li>\n<li>1 medium tomato: 1 milligram<\/li>\n<li>1 cup of raw spinach: 1 milligram<\/li>\n<\/ul>\n<p>Many multivitamin supplements for women contain vitamin E, but eat a variety of vitamin E-rich foods too!<\/p>\n<h3>Magnesium<\/h3>\n<p>An essential mineral, magnesium is naturally present in numerous foods.<\/p>\n<p>Your body uses it to regulate biochemical reactions.<\/p>\n<p>Magnesium optimizes muscle and nerve function, protein synthesis, blood pressure regulation, blood glucose control, heart rhythms, and energy production, as well as bone structure and RNA and DNA synthesis.<\/p>\n<p>Magnesium requirements for girls and women include:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Age<\/strong><\/td>\n<td><strong>Female<\/strong><\/td>\n<td><strong>Pregnancy<\/strong><\/td>\n<td><strong>Lactation<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Birth to 6 months<\/td>\n<td>30 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>7\u201312 months<\/td>\n<td>75 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>80 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4\u20138 years<\/td>\n<td>130 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>9\u201313 years<\/td>\n<td>240 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>14\u201318 years<\/td>\n<td>360 milligrams<\/td>\n<td>400 milligrams<\/td>\n<td>360 milligrams<\/td>\n<\/tr>\n<tr>\n<td>19\u201330 years<\/td>\n<td>310 milligrams<\/td>\n<td>350 milligrams<\/td>\n<td>310 milligrams<\/td>\n<\/tr>\n<tr>\n<td>31\u201350 years<\/td>\n<td>320 milligrams<\/td>\n<td>360 milligrams<\/td>\n<td>320 milligrams<\/td>\n<\/tr>\n<tr>\n<td>51+ years<\/td>\n<td>320 milligrams<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Magnesium-rich foods include:<\/p>\n<ul>\n<li>1 ounce of pumpkin seeds: 156 milligrams<\/li>\n<li>1 ounce of chia seeds: 111 milligrams<\/li>\n<li>1 ounce of almonds: 80 milligrams<\/li>\n<li>\u00bd cup of boiled spinach: 78 milligrams<\/li>\n<li>1 ounce of cashews: 74 milligrams<\/li>\n<li>\u00bc cup of peanuts: 63 milligrams<\/li>\n<li>1 cup of soy milk: 61 milligrams<\/li>\n<li>\u00bd cup of cooked black beans: 60 milligrams<\/li>\n<li>\u00bd cup of cooked edamame: 50 milligrams<\/li>\n<li>2 tablespoons of peanut butter: 49 milligrams<\/li>\n<li>5 ounces of baked potato: 43 milligrams<\/li>\n<li>\u00bd cup of cooked brown rice: 42 milligrams<\/li>\n<li>1 serving of fortified breakfast cereal: 42 milligrams<\/li>\n<li>1 cup of yogurt: 42 milligrams<\/li>\n<li>\u00bd cup of cooked kidney beans: 35 milligrams<\/li>\n<li>1 medium banana: 32 milligrams<\/li>\n<li>3 ounces of cooked salmon: 26 milligrams<\/li>\n<li>1 cup of milk: 27 milligrams<\/li>\n<li>3 ounces of cooked halibut: 24 milligrams<\/li>\n<\/ul>\n<p>Eat a variety of these foods and take a multivitamin supplement containing magnesium if your doctor recommends it.<\/p>\n<h3>Protein<\/h3>\n<p>Protein is another one of the key nutrients for women.<\/p>\n<p>Protein is a key nutrient for women you require to maintain body structures and generate new tissues.<\/p>\n<p>Protein keeps your metabolism going strong and boosts satiety.<\/p>\n<p>Protein recommended dietary allowances (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t4\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">RDAs<\/a>) for girls, teens, and women are:<\/p>\n<ul>\n<li>Ages 9-13: 34 grams daily<\/li>\n<li>Ages 14 and older: 46 grams per day<\/li>\n<li>Pregnant and breastfeeding women: 71 grams daily<\/li>\n<\/ul>\n<p>These are minimum daily needs. Your personalized protein requirements might be more than this \u2014 especially if you work out regularly, have a lot of muscle mass, or want to lose weight or maintain your weight.<\/p>\n<p>Examples of protein-rich foods include:<\/p>\n<ul>\n<li>Lean meat<\/li>\n<li>Chicken, turkey, and duck<\/li>\n<li>Fish and seafood<\/li>\n<li>Eggs<\/li>\n<li>Tofu<\/li>\n<li>Setein<\/li>\n<li>Milk and plant milk<\/li>\n<li>Yogurt, cottage cheese, and cheese<\/li>\n<li>Peas, beans, lentils, and other legumes<\/li>\n<li>Nuts, seeds, and nut butters<\/li>\n<li>Protein bars and protein shakes<\/li>\n<\/ul>\n<p>Eat high-protein foods at each meal and snack.<\/p>\n<p><em>In this video, we help you sort the myths from the facts to find out how much protein you need depending on your goals.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/d_Iy37pG5YA?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Omega-3 Fatty Acids<\/h3>\n<p>Omega-3 fatty acids are beneficial for brain development, cognitive functioning, mental health, fetal development during pregnancy, heart health, and much more.<\/p>\n<p>These fatty acids are abundant in:<\/p>\n<ul>\n<li>Fatty fish (salmon, herring, tuna, etc.)<\/li>\n<li>Fish oil<\/li>\n<li>Walnuts<\/li>\n<li>Walnut oil<\/li>\n<li>Flax seeds<\/li>\n<li>Flaxseed oil<\/li>\n<li>Canola oil<\/li>\n<li>Chia seeds<\/li>\n<li>Soybean oil<\/li>\n<\/ul>\n<p>Daily omega-3 requirements for women include:<\/p>\n<table>\n<thead>\n<tr>\n<td><strong>Life Stage<\/strong><\/td>\n<td><strong>Alpha-Linolenic Acid (ALA)<br \/>\n<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Birth to 12 months<\/td>\n<td>0.5 gram<\/td>\n<\/tr>\n<tr>\n<td>Children 1\u20133 years<\/td>\n<td>0.7 gram<\/td>\n<\/tr>\n<tr>\n<td>Children 4\u20138 years<\/td>\n<td>0.9 gram<\/td>\n<\/tr>\n<tr>\n<td>Girls 9\u201313 years<\/td>\n<td>1.0 gram<\/td>\n<\/tr>\n<tr>\n<td>Teen girls 14\u201318 years<\/td>\n<td>1.1 gram<\/td>\n<\/tr>\n<tr>\n<td>Women<\/td>\n<td>1.1 gram<\/td>\n<\/tr>\n<tr>\n<td>Pregnant teens and women<\/td>\n<td>1.4 gram<\/td>\n<\/tr>\n<tr>\n<td>Breastfeeding teens and women<\/td>\n<td>1.3 gram<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Taking an omega-3 fatty acid supplement containing docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) is often helpful, especially if you&#8217;re pregnant or breastfeeding.<\/p>\n<p>The International Society for the Study of Fatty Acids and Lipids (<a href=\"https:\/\/www.issfal.org\/assets\/globalrecommendationssummary19nov2014landscape_-3-.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">ISSFAL<\/a>) recommends adults consume at least 500 milligrams of DHA plus EPA daily.<\/p>\n<h3>Probiotics<\/h3>\n<p>Probiotics are healthy bacteria present in your gut and offer an array of <a href=\"https:\/\/www.healthline.com\/nutrition\/8-health-benefits-of-probiotics#TOC_TITLE_HDR_4\" target=\"_blank\" rel=\"noopener noreferrer\">health benefits<\/a>.<\/p>\n<p>These bacteria maximize digestive health, boost your body&#8217;s immunity, aid in healthy weight management, keep your heart healthy, reduce diarrhea, and optimize mental health.<\/p>\n<p>Probiotics-rich foods include:<\/p>\n<ul>\n<li>Yogurt<\/li>\n<li>Kefir<\/li>\n<li>Sauerkraut<\/li>\n<li>Tempeh<\/li>\n<li>Kimchi<\/li>\n<li>Kombucha<\/li>\n<li>Miso<\/li>\n<li>Pickles<\/li>\n<li>Buttermilk<\/li>\n<\/ul>\n<p>Probiotics are widely available as supplements too.<\/p>\n<h3>Fiber<\/h3>\n<p>Following daily fiber recommendations for women can optimize digestive health, keep cholesterol levels in check, reduce your risk of heart disease and other chronic conditions, and aid in healthy weight management.<\/p>\n<p>Women should consume at least<a href=\"https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/types-of-vitamins-and-nutrients\/easy-ways-to-boost-fiber-in-your-daily-diet\" target=\"_blank\" rel=\"noopener noreferrer\"> 25 grams<\/a> of fiber daily. Examples of fiber-rich foods include vegetables, fruits, whole grains, legumes, nuts, and seeds.<\/p>\n<h3>Water<\/h3>\n<p>Water is an important nutrient too, as the majority of your body tissues consist of water.<\/p>\n<p>Women need about <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\" target=\"_blank\" rel=\"noopener noreferrer\">12 cups<\/a> of total fluids daily.<\/p>\n<p>You might need more or less than this, depending on your size and activity level.<\/p>\n<p>Your urine should be clear or light yellow in color, not dark yellow.<\/p>\n<p>To learn more about key nutrients for women and receive custom meal plans, as well as fat-burning workouts and health coaching support, sign up for the <a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=key-nutrients-for-women&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a> today!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on key nutrients for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/lifestyle\/'><span>lifestyle<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/supplements\/'><span>Supplements<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a><\/div><p>Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here&#8217;s how to ensure you&#8217;re getting what you need.<\/p>\n","protected":false},"author":5,"featured_media":3991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,5549,20,22,3259],"tags":[3643,3710,4743,3648],"class_list":["post-3822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-lifestyle","category-nutrition","category-supplements","category-womens-health","tag-diet","tag-lifestyle","tag-supplements","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Key Nutrients for Women: Are You Getting Them? | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here&#039;s how to ensure you&#039;re getting what you need.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Key Nutrients for Women: Are You Getting What You Need?\" \/>\n<meta property=\"og:description\" content=\"Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here&#039;s how to ensure you&#039;re getting what you need.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Mother Project - Weight Loss For Busy Moms 40+\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-16T01:00:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-13T19:29:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/12\/key-nutrients-for-women-FMP.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Erin Coleman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/\"},\"author\":{\"name\":\"Erin Coleman\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/person\\\/1235ce1f3ff5da0e51ca309a2e182515\"},\"headline\":\"Key Nutrients for Women: Are You Getting What You Need?\",\"datePublished\":\"2021-01-16T01:00:45+00:00\",\"dateModified\":\"2026-10-13T19:29:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/\"},\"wordCount\":2534,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2020\\\/12\\\/key-nutrients-for-women-FMP.jpg\",\"keywords\":[\"Diet\",\"lifestyle\",\"Supplements\",\"weight loss\"],\"articleSection\":[\"Blog\",\"Lifestyle\",\"Nutrition\",\"Supplements\",\"Women's Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/\",\"name\":\"Key Nutrients for Women: Are You Getting Them? | The Fit Mother Project\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2020\\\/12\\\/key-nutrients-for-women-FMP.jpg\",\"datePublished\":\"2021-01-16T01:00:45+00:00\",\"dateModified\":\"2026-10-13T19:29:53+00:00\",\"description\":\"Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here's how to ensure you're getting what you need.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2020\\\/12\\\/key-nutrients-for-women-FMP.jpg\",\"contentUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2020\\\/12\\\/key-nutrients-for-women-FMP.jpg\",\"width\":1200,\"height\":628,\"caption\":\"key nutrients for women\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/key-nutrients-for-women\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.fitmotherproject.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Key Nutrients for Women: Are You Getting What You Need?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#website\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/\",\"name\":\"The Fit Mother Project - Weight Loss For Busy Moms 40+\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.fitmotherproject.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#organization\",\"name\":\"The Fit Mother Project - Weight Loss For Busy Moms 40+\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2022\\\/01\\\/logo@2x.png\",\"contentUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2022\\\/01\\\/logo@2x.png\",\"width\":480,\"height\":92,\"caption\":\"The Fit Mother Project - Weight Loss For Busy Moms 40+\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/person\\\/1235ce1f3ff5da0e51ca309a2e182515\",\"name\":\"Erin Coleman\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=96&d=mm&r=g\",\"caption\":\"Erin Coleman\"},\"description\":\"B.S. - Nutritional Science, R.D., L.D., Writer at Fit Mother Project\",\"sameAs\":[\"https:\\\/\\\/fitmotherproject.com\"],\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/author\\\/erin-coleman\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Key Nutrients for Women: Are You Getting Them? | The Fit Mother Project","description":"Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here's how to ensure you're getting what you need.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/","og_locale":"en_US","og_type":"article","og_title":"Key Nutrients for Women: Are You Getting What You Need?","og_description":"Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here's how to ensure you're getting what you need.","og_url":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/","og_site_name":"The Fit Mother Project - Weight Loss For Busy Moms 40+","article_published_time":"2021-01-16T01:00:45+00:00","article_modified_time":"2026-10-13T19:29:53+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/12\/key-nutrients-for-women-FMP.jpg","type":"image\/jpeg"}],"author":"Erin Coleman","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#article","isPartOf":{"@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/"},"author":{"name":"Erin Coleman","@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/1235ce1f3ff5da0e51ca309a2e182515"},"headline":"Key Nutrients for Women: Are You Getting What You Need?","datePublished":"2021-01-16T01:00:45+00:00","dateModified":"2026-10-13T19:29:53+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/"},"wordCount":2534,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitmotherproject.com\/#organization"},"image":{"@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/12\/key-nutrients-for-women-FMP.jpg","keywords":["Diet","lifestyle","Supplements","weight loss"],"articleSection":["Blog","Lifestyle","Nutrition","Supplements","Women's Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/","url":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/","name":"Key Nutrients for Women: Are You Getting Them? | The Fit Mother Project","isPartOf":{"@id":"https:\/\/www.fitmotherproject.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#primaryimage"},"image":{"@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/12\/key-nutrients-for-women-FMP.jpg","datePublished":"2021-01-16T01:00:45+00:00","dateModified":"2026-10-13T19:29:53+00:00","description":"Knowing these 16 key nutrients for women, and how much of them to consume, is a must. Here's how to ensure you're getting what you need.","breadcrumb":{"@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#primaryimage","url":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/12\/key-nutrients-for-women-FMP.jpg","contentUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/12\/key-nutrients-for-women-FMP.jpg","width":1200,"height":628,"caption":"key nutrients for women"},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitmotherproject.com\/key-nutrients-for-women\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitmotherproject.com\/"},{"@type":"ListItem","position":2,"name":"Key Nutrients for Women: Are You Getting What You Need?"}]},{"@type":"WebSite","@id":"https:\/\/www.fitmotherproject.com\/#website","url":"https:\/\/www.fitmotherproject.com\/","name":"The Fit Mother Project - Weight Loss For Busy Moms 40+","description":"","publisher":{"@id":"https:\/\/www.fitmotherproject.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitmotherproject.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitmotherproject.com\/#organization","name":"The Fit Mother Project - Weight Loss For Busy Moms 40+","url":"https:\/\/www.fitmotherproject.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2022\/01\/logo@2x.png","contentUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2022\/01\/logo@2x.png","width":480,"height":92,"caption":"The Fit Mother Project - Weight Loss For Busy Moms 40+"},"image":{"@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/1235ce1f3ff5da0e51ca309a2e182515","name":"Erin Coleman","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=96&d=mm&r=g","caption":"Erin Coleman"},"description":"B.S. - Nutritional Science, R.D., L.D., Writer at Fit Mother Project","sameAs":["https:\/\/fitmotherproject.com"],"url":"https:\/\/www.fitmotherproject.com\/author\/erin-coleman\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts\/3822","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/comments?post=3822"}],"version-history":[{"count":3,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts\/3822\/revisions"}],"predecessor-version":[{"id":13285,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts\/3822\/revisions\/13285"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/media\/3991"}],"wp:attachment":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/media?parent=3822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/categories?post=3822"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/tags?post=3822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}