Women in their mid-20s enter a transformative phase of life where balancing health, work, and personal responsibilities becomes the norm. But in the middle of this hustle, it’s easy to forget the cornerstone of good health—proper nutrition. Vitamins have an important role in maintaining energy levels, boosting immunity, and keeping the skin, hair, and bones healthy. If you’re a woman, and above 25, here are 6 essential vitamins that should be on your radar.
Vitamin D
Vitamin D is vital for maintaining strong bones and teeth. Women in their 20s miss out on enough sunlight exposure due to busy schedules or indoor lifestyles. A deficiency can lead to weaker bones over time, increasing the risk of osteoporosis later in life. As per a study done in 2013, Women face major mortality and morbidity from osteoporosis and fractures, which can be reduced by treatment options such as vitamin D. Foods like fortified milk, eggs, and fatty fish like salmon can help, but if you’re not getting enough, a supplement might be a good idea.
Vitamin B12
If you feel fatigued very frequently or struggle to focus, a lack of vitamin B12 might be to blame. This vitamin supports red blood cell production and nerve function, both of which are crucial for staying energized and sharp. The findings from a 2023 research paper highlight that less than a third of the female population suffers from vitamin B12 deficiency. Since it’s mainly found in animal products like eggs, meat, and dairy, vegetarians and vegans should consider fortified foods or supplements.
Vitamin C
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Vitamin C is famous for its role in boosting immunity, but it’s also a secret weapon for glowing skin. It helps in collagen production, which keeps the skin firm and youthful. Plus, it helps the body absorb iron, which women need more of during menstruation. Add citrus fruits, strawberries, bell peppers, and broccoli to the diet for a natural vitamin C boost.
Vitamin E
If healthy, radiant skin is your priority then vitamin E should be your go-to nutrient. It is known for its antioxidant properties, it protects skin from damage caused by UV rays and pollution. It also helps keep your immune system strong. You can find vitamin E in nuts, seeds, spinach, and sunflower oil.
Folate (vitamin B9)
Folate is particularly important for women planning a family or in their reproductive years, this has been confirmed by various studies done on these grounds. It boosts the growth of cells and avoids several birth abnormalities. Even if you don’t plan to have a baby anytime soon, folate is necessary for overall cell repair and function. Leafy greens, beans, and fortified cereals are great sources.
Vitamin K
Vitamin K is necessary for wound healing because it supports healthy blood clotting. Because it enhances calcium absorption and bone strength, it is also an unsung hero for bone health. For a consistent dose, include fermented foods like natto and vegetables like broccoli, spinach, and kale in your meals.
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
