If you are a young and perky woman somewhere between 20 and 30, you must be thinking to yourself: My body’s bursting with energy and vitality, why do I need any specific vitamins? I’ll worry about that when I get old and wrinkly.” The truth is, women in their 20s crave a well-balanced diet with nutrients crucial to sustaining all the adequate functions. Stop for a second and think about all that you’ve gone through or are about to survive – graduating from college, finding your own path and mission in life, choosing a perfect job, and last but not least, building a strong, long-lasting relationship with your special partner. As new daily obligations start piling up, they tend to cast a shadow over women’s well-organized eating routines, making them difficult to be managed as working days roll on. We work ourselves into the ground so much that we, believe it or not, forget to eat and skip at least one meal a day. Therefore, vitamin supplements hold the key to strengthening women’s organisms, when healthy diet is, unfortunately, long-forgotten. So, what makes vitamins and minerals so significant is that they improve the immune system and enhance development of internal organs and their functions.
B vitamins & Folic Acid
Firstly, the complex of eight B vitamins and folic acid are indispensable for young women in regulating the nervous system and its functions, as well as brain activity. B vitamins help us stay focused on work and studying, but they also contribute to maintaining sufficient energy levels necessary for all the other daily activities. Furthermore, folic acid, also known as folate, may be of importance to young women who are planning on having a family. According to research findings, it diminishes the chances of prenatal birth defects, one of them being spina bifida. As regards the B vitamins, a great way to stay healthy is to supplement with a B complex, which contains the daily recommended dose. However, it is suggested that women should have at least 400 mcg of folate a day, if considering pregnancy.
Vitamin C & Iron
Secondly, a combination of vitamin C and iron is vital inasmuch as it transfers oxygen the hemoglobin of the red blood cells to maintain energy levels and take away carbon dioxide from the blood. Iron is generally ‘hidden’ in foods such as spinach, cocoa, broccoli, peas, eggs, brown rice, grapes, cherries, red meat, poultry, etc. In order for the body to process iron properly, iron and vitamin C have to work as a team. Seeing that vitamin C is water-soluble (it only uses what it truly needs), it has an important role in maintaining adequate, perfectly-balanced iron absorption. Vitamin C, on the other hand, can be found in citrus, parsley, pepper, cabbage, lettuce, and in the majority of fresh vegetables. However, if one has a deficiency of vitamin C in their nutrition, they have to take supplements. Women over 20 years old are well-advised to take 75 mg of vitamin C per day and be consistent with it.
Vitamin D & Calcium
By the age of 20, ladies gain full bone mass, after which that very mass is in a slow decline. If women fail to start taking calcium supplements in their 20s, they put themselves in danger of osteoporosis, which occurs later in life when bones lose an excessive amount of their protein and mineral content. Consequently, bones become rather fragile and break easily. Any sudden movement may be critical in someone suffering from osteoporosis. When it comes to vitamin D function, it controls normal levels of calcium and phosphorus in blood and sustains bone health. Vitamin D-rich foods are milk and fish, but exposure to sun is also a great source of this significant vitamin. Ultraviolet rays fascilitate the process of synthesizing vitamin D through the epithelia cells, which means 10 minutes of sun exposure 3 times a week will skyrocket your organism’s vitamin D supplies. Who would say that staying healthy can be that simple, fun and enjoyable?