First, :
Calcium has been regarded as "the element for human life". After women have turned 20 years old, they should pay special attention to supplement more calcium. This is because after people get 20 years old, the bone density will slowly begin to decrease, which may easily lead to osteoporosis. In addition, calcium is also one of the factors which may cause female aging. As a result, the supplementation of calcium is especially important for women. Experts suggest that, adult women should take in at least 1,000 milligrams of calcium every day. If they are during pregnancy, lactation or menopause, the amount should be added to 1500 milligrams. The best sources of calcium are dairy products, beans, green vegetables, and so on.

Secondly, :
Iron is the hematopoietic element for human body. Because of menstruation, women have to supplement more iron than men. Experts have pointed out that, the intake of 15 milligrams of iron every day can keep the complexion ruddy and glossy. Food that contains plenty of iron includes pig liver, bean products, sesame, mushrooms, agaric, kelp, laver, and so on.

Thirdly, :
Zinc can make the hair keep the original color, because it is the main component for the gloss of the hair. No matter the hair is black, brown or red, it all needs zinc to maintain the brilliance. In addition, zinc also plays an important role in promoting physical development, maintain normal physiological function, enhancing the resistance against disease, and so on. There are many kinds of daily food containing a large number of zinc, such as seafood, beans, apple, melon seeds, sesame, root vegetables, and so on. Experts suggest that one person should take in 12 milligrams of zinc every day.

Fourthly, :
Magnesium is an essential element to maintain the normal activities of human life. It has the function of regulating the activity of nerves and muscles, as well as strengthening the durability of human body. In addition, magnesium is effective on high blood pressure, high cholesterol, and high blood glucose. What's more, it can also help to prevent and treat stroke, coronary heart disease and diabetes. Food such as soy bean, corn, wheat flour, malt, mushrooms, spinach, cucumber and persimmon, all contain a large number of magnesium, so they are beneficial for women's health. If you take in 320 milligrams of magnesium every day, it is enough to meet the basic need of the body.