Vitamins and minerals are important in any diet to ensure proper bodily function. However, women’s bodies can experience changes over time, and certain vitamins and minerals become more critical to maintain good health.

Here are five essential vitamins and minerals all women need, as well as foods that contain them.

Vitamin B12 keeps the body’s nerve and blood cells healthy and plays a vital role in producing DNA and red blood cells, which carry oxygen through the body. On a daily basis, adult women should have 2.4 micrograms of vitamin B12. Women should incorporate beef, liver, clams, tuna and eggs into their diet for a healthy dose of B12.

Vitamin C acts as an antioxidant and is key in maintaining healthy skin and boosting immunity. It’s found in many citrus fruits like oranges and grapefruit, but also can be found in broccoli, Brussels sprouts and potatoes.

Vitamin D and calcium are two nutrients women often don’t get enough of. Supplements can help with deficiencies, but foods like salmon, egg yolks, mushrooms, kale and spinach can keep bones, teeth and muscles healthy and strong.

Vitamin E is an antioxidant that helps protect from foreign substances like secondhand cigarette smoke and air pollution that can cause cell damage. Foods rich in vitamin E include almonds, sunflower seeds, red bell peppers, peanut butter and avocados.

Iron is an essential mineral for growth and development. The body needs a certain amount to create healthy red blood cells. For women who have monthly menstrual cycles, iron deficiency is more common. Shellfish, beans, quinoa, steak and tofu are all rich in iron.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.