Young women who eat a well-balanced diet, including a variety of foods from all of the food groups, will ensure adequate nutrient intake to meet their vitamin needs. Women in their 20s have specific vitamin needs pertinent to their health. The vitamins that women in their 20s need to include in their diet are calcium, iron and folic acid.
Calcium
One of the best vitamins for women in their 20s is calcium. Women are at a greater risk of developing osteoporosis, a disease characterized by low bone mass. Young adult women need to consume adequate amounts of calcium to build strong bones and help maximize bone mass to prevent osteoporosis, according to the Illinois Department of Public Health. Calcium is deposited into bones for growth and strength until about age 30 to 35. Women in their 20s need 1,000mg of calcium a day. Food sources of calcium include milk, cheese, yogurt, sardines and fortified juices and cereals.
Iron
Young women lose about 15 to 20mg of iron each month through menstruation, according to the Illinois Department of Public Health, making iron an essential nutrient for women in their 20s. Inadequate iron intake can lead to iron deficiency anemia. Iron deficiency anemia causes women to feel tired and can impair their ability to do physical work. Women in their 20s need 18mg of iron daily, according to the Centers for Disease Control and Prevention. Meat, fish, poultry, legumes, spinach and fortified cereals are sources of iron. Foods high in vitamin C, such as orange juice, tomato sauce and peppers, improve the absorption of iron from plant-based sources.
Folic Acid
Fifty percent of all pregnancies in the United States are unplanned, according to the CDC. Young women with adequate intakes of folic acid reduce their risk of having a baby born with neural tube defects. Whether planning to become pregnant or not, women in their 20s need 400mcg of folic acid per day. Most multivitamins provide 400mcg of folic acid, the CDC says. A well-balanced diet should include foods high in folic acid, such as citrus fruits, legumes, leafy greens, peas and fortified breads, cereals and rice.
References
- Illinois Department of Public Health: Women's Health
- Centers for Disease Control and Prevention: Calcium and Bone Health
- American Dietetic Association: Healthy Eating for Women
- Centers for Disease Control and Prevention: Iron and Iron Deficiency
- Centers for Disease Control and Prevention: You Can Help Prevent Birth Defects
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