While many things change in a woman's life, there are some things that stay the same, and one of these things is nutrition. A good, balanced diet will provide much of this, for example fibre and protein. However she still has to be careful to make sure she gets the enough of essential minerals and vitamins that a normal diet may not always include.

These include calcium, magnesium, iron, zinc, and vitamin D. Where a the diet is either vegetarian of vegan vitamin, vitamin B12 is also very important. Several super foods are good sources of these minerals and vitamins, such as: Cacao nibs, an excellent, if not the best, food source of magnesium. Spirulina has more calcium than milk, more iron than raw liver and also contains zinc, Bee Pollen contains vitamins D and B12 and zinc, as well as many other of the essential minerals.

The healthy choice

To begin with, every woman should take a moment and see that she is getting the right amount of essential vitamins and minerals, that are so important for her health and wellbeing, including the vitamin C and the B complex (or set of) vitamins. The vitamin B's are, vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin/ niacinamide, vitamin B5 or pantothenic acid, vitamin B6 or pyridoxine, vitamin B7 or biotin, vitamin B9 which everyone knows as folic acid, and of course vitamin B12 or cobalamin. Bee pollen actually contains every single B vitamin and is high in vitamin C too. Spirulina also contains vitamin C and has many of the B vitamins.

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

Ladies also need to take good care to keep their bones strong to prevent against osteoporosis as the years go by. Nutrition expert and author of Body After Baby, Jackie Keller says "Women need calcium at all stages of life, and we generally don't get enough in our diets through food sources." As well as milk, Spirulina is just an excellent source of calcium, and when taken along side a good, balanced diet can help you each the recommended daily amount. In addition, doctors do also recommend taking vitamin D along side taking calcium. Super foods including bee pollen and chia seeds contain vitamin D.

The fatty acids that are good

Omega 3 oils, are the essential fatty acids for the health of the body. In women, these oils can go a long way to help prevent a long list of conditions which include heart disease, depression and also osteoporosis. Omega 3 oils can be found in walnuts, olive and rapeseed oils and chia seeds.