As a girl completes her teenage, the nutrient demand of her body also changes. At the age of 20, a woman should start taking care of her body and most importantly her diet. Taking additional vitamin supplements does not cause any harm to body, rather they aid in proper functioning all the vital processes taking place inside body. Knowing the significance of such vitamins would further encourage you to choose the right type for yourself. Even doctors prescribe a few essential vitamins that work wonders for women in their 20s. We shall find out the functions of each of these vitamins in this article.
What are the Best Vitamins for Women in their 20s?
Women in their 20s essentially require vitamins that assist in bone growth and stress management. It's the age when you do a lot of hard work at college or on a job and you need vitamins to keep yourself fit and energetic. Most often meals get skipped due to busy schedule and you become prone to weakness, nausea, health disorders, etc. Vitamins help in combating such complications by improving your health.
Also known as an antioxidant vitamin, vitamin C is one of the most important of all vitamins. Vitamin C, or ascorbic acid, protects your body against production of reactive oxygen species that are extremely harmful for the body. At 20, your body also undergoes cell division and increases the muscle mass. To assist in formation of collagen, vitamin C is extremely essential. It also fortifies your immune system and aids in quick healing of wounds and bleeding. Vitamin C also helps in strengthening your bones. Citrus fruits like oranges, lemon, grapes, berries, lime, etc., are rich sources of vitamin C. Include them in your diet to derive maximum benefits.
The most active form of vitamin E is alpha-tocopherol which is also a natural antioxidant. It is an excellent detoxifying vitamin often recommended by doctors in the form of capsules and tablets. If you are conscious about your external appearance and beauty, then you should consume vitamin E in the natural form. All women are well accustomed with the bounties of vitamin E on skin and hair. It adds luster and glow to your hair and skin. Vitamin E reduces cellular aging by offering complete nourishment to skin. Moisturizing skin and hair with vitamin E prevents drying and breakage. Apart from these, vitamin E has some important internal health benefits concerned with regulating blood circulation, preventing skin melanoma and keeping red blood cells and muscles healthy. Eat nuts, fish, dry fruits and seeds to nourish your skin internally.
Women are more prone to bone disorders than men. Vitamin D is present in a very few foods and therefore, doctors suggest supplements to fulfill the dosage required by the body. The best way to synthesize vitamin D is by exposing yourself to sunshine early in the morning for 15-20 minutes. It accentuates mineralization of bones and maintains its chemical composition by promoting absorption of calcium in the gut. Thus, you tend to remain strong and robust from within. It's one of the most essential vitamins for women that helps in combating stress, depression and occurrence of cancers. Vitamin D can be obtained from natural sources like salmon, herring, trout, halibut, soy milk, fortified milk, oranges, mackerel, etc.
Vitamin B is actually a group of vitamins, more commonly known as Vitamin B complex. Amongst the B group vitamins, vitamin B12, vitamin B5, vitamin B6 and vitamin B9 are the most important. Vitamin B5, or pantothenic acid, aids in proper functioning of a number of biochemical reactions and it also enhances texture of skin and hair. Cobalamin, also known as Vitamin B12, fortifies your body and prevents occurrence of anemia. It also allows you to stay active and energetic. Vitamin B complex is known to improve metabolic activities and appetite and taste inside the mouth. Foods rich in vitamin B are whole grain products, meat, milk, legumes, eggs, nuts, cheese, etc. If you have a tendency to suffer from nausea and vomiting then you must take vitamin B supplements as advised by doctors.
Vitamin supplements are often prescribed in the form of syrups and pills. Apart from these, multivitamin supplements contain a proper combination of all types of vitamins that essentially fulfill the nutrient requirement of your body. However, the dosage should be strictly determined by a doctor to prevent any kind of side effects.