Ninety percent of women in their 20s don't get enough vitamins through diet alone, according to Fitness magazine online. At age 20, you may not be considering a family yet and likely spend plenty of time getting an education and launching your career while socializing late into the night. Protecting your health now by getting adequate amounts of essential vitamins will ensure that you are ready when the time comes to build a family and will keep you healthy through the hectic days of your early 20s.
Folic Acid
Folic acid, or folate, is one of the B vitamins and is one of the most important vitamins during your childbearing years. You need to get an adequate amount even if you aren't pregnant or planning to become pregnant because a deficiency could cause birth defects before a pregnancy is discovered. Covering your bases will protect your child in the event of an unplanned pregnancy at age 20. Getting enough folic acid also helps prevent colon and breast cancer. Your daily intake should be 400 mcg. Foods that contain folic acid include asparagus, spinach, lentils, peas and citrus fruits.
Vitamin B-6 and B-12
Vitamin B-6 is a nutrient that supports a healthy nervous system, but at age 20, its positive effects on sleep, mood and appetite are vitally important. Vitamin B-12 also fights fatigue by increasing alertness. During these rushed years of finishing college and finding a job while maintaining relationships and possibly becoming a mother, healthy sleeping and eating habits may take a backseat, which can affect your mood. Aim for 1.3 mg of B-6 each day. Foods that contain it include sweet potatoes, bananas and chicken breast. B-12 intake should be 2.4 mcg, available from eggs, yogurt and beef.
Vitamin D
With the increased warnings, as of 2011, regarding the use of sunscreen to prevent skin cancer, many 20-year-old women may not be getting enough vitamin D, which is synthesized through sunlight. The daily recommended intake is 400 to 800 IU, which you can get from some supplements. Adding foods rich in vitamin D will increase your intake as well and include, egg yolks, fortified milk and sardines. Adequate vitamin D helps maintain strong bones and may protect against ovarian and breast cancer.
Vitamin C
Vitamin C allows your body to absorb more iron from the foods you eat, so being sure to get adequate amounts is important for women, including those who are 20 years of age. Iron is one of the nutrients that women need to be sure they are getting adequate supplies of, since much is lost during menstruation. Your iron needs also increase with pregnancy. You need 75 mg of vitamin C each day, which you can get from a multivitamin and citrus fruits, bell peppers, kiwis, strawberries, baked potatoes and tomatoes. Vitamin C is also important because it protects your immunity and aids in wound healing.
References
- Fitness; The 6 Nutrients You Need Most; October 2007
- American Dietetic Association: Healthy Eating for Women
- Fitness; Multivitamins: How to Pick the Right Supplement; Janis Graham; April 2009
- Women's Health: The Best Vitamins for Women
- Beth Israel Deaconess Medical Center: Vitamins, Supplements: What Do Women Need?
- Office of Dietary Supplements: Vitamin C
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