Micronutrients Women Often Miss—And How to Get Them Through Food

1. Iron: Your Oxygen Powerhouse

Iron helps red blood cells carry oxygen. If you're low, your brain and muscles don’t get the fuel they need—especially noticeable in summer when you’re moving more.

You might need more iron if you:

• Feel tired no matter how much you sleep
  
  
• Get dizzy or lightheaded easily
  
  
• Have heavy menstrual cycles
  
  

Iron-rich foods to focus on:

• Lean beef, eggs, or seafood
  
  
• Lentils, tofu, and white beans
  
  
• Spinach and kale
  
  

Pro tip: When eating plant-based sources of iron, pair it with vitamin C rich foods like lemon juice or bell peppers to improve absorption, and avoid drinking coffee or tea with iron-rich meals—as it can reduce absorption.

2. Magnesium: The Calm-Down Mineral

Magnesium can help manage PMS symptoms, stress hormones, muscle recovery, and sleep. It’s depleted by heat, alcohol, and exercise—so summer can drain it faster.

Magnesium-packed foods:

• Pumpkin seeds, almonds, and chia seeds
  
  
• Avocados and dark leafy greens
  
  
• Black beans, whole oats, and legumes
  
  

Try adding a magnesium-rich trail mix to your beach bag: roasted pumpkin seeds, almonds, and cacao nibs.

3. Omega-3s: Hormone & Brain Support

Omega-3 fatty acids are crucial for reducing inflammation, supporting cognition, and aiding hormone production. Since your body can’t make them, you need to eat them regularly.

Get your omega-3s from:

• Fatty fish like salmon, sardines, and mackerel
  
  
• Walnuts, flaxseeds, chia seeds
  
  
• Some algae and seaweed
  
  

Add grilled salmon to a summer salad, or blend chia seeds into smoothies for an easy daily dose.

How to Boost Your Intake Without Supplements

You don’t need to count every gram. You need a rhythm:

• Rotate in fish 2–3x per week
  
  
• Add seeds or nuts to meals
  
  
• Use dark leafy greens as your salad base
  
  
• Plan one iron-rich dinner weekly with a citrus-rich side

Takeaway:

Micronutrients might be small, but their impact is massive. This summer, stock your meals with foods that work smarter—so you don’t have to rely on supplements.

Next Step:
Use Lifesum to track your meals and spot patterns in your energy, mood, and nutrition. Let food be your daily support system.