While health may not be a top priority in the earlier parts of your life, women in their mid-20s are recommended to make every effort to lead a healthy life and take their vitamins. Life becomes busier the older you get, and it may be hectic, causing many things to seem unimportant momentarily.
However, making healthy choices is crucial for your well-being. There is no perfect time to start prioritising your health than your mid-20s. Prioritising a balanced diet and physical activity will positively impact your energy, skin, bone, immunity, and overall health. Today, we are exploring six key vitamins that every woman above 25 should include in her diet to maintain health and vitality.
1. Vitamin D: The Bone Protector
Some women in their 20s and 30s may find themselves having deficiencies from inadequate sunlight. This is often due to them living indoor lifestyles. For some women, they mostly spend their time at work in enclosed spaces and at home. Vitamin D strengthens bones and teeth; it also helps the body to absorb calcium. Without this vitamin, there is a higher risk of developing osteoporosis due to the bones weakening.
Therefore, women should add foods that are rich in vitamin D, including fatty fish (salmon, mackerel), fortified milk, and eggs, to their meals. They can also spend more time in the sun to absorb the natural vitamin D from the sun’s rays or take a supplement if they are unable to adjust their dietary intake.
2. Vitamin B12: The Energy Booster
Vitamin B12 is beneficial in helping you stay focused, as it supports your brain function and enhances your energy. If you have issues with remaining focused or experiencing fatigue, you may need to increase your intake of vitamin B12. This nutrient promotes red blood cell production and nerve health.
When you have sufficient vitamin B12 in your body, you can feel energised and mentally sharp. Vitamin B12 is found in animal products like meat, eggs, and dairy. Vegans can opt for supplements or fortified plant-based options.
3. Vitamin C: The Immunity and Skin Saviour
Vitamin C is praised for its immunity benefits. This nutrient also helps you to have radiant skin, as it promotes collagen production. Having an adequate Vitamin C intake will result in your skin being firm and youthful. Additionally, this nutrient helps your body to absorb iron.
Aside from supplements, vitamin C can be consumed through citrus fruits (oranges, lemons), strawberries, bell peppers, and broccoli.
4. Vitamin E: The Antioxidant Powerhouse
Another nutrient that is beneficial in having healthy skin is Vitamin E. This nutrient protects your skin and supports immunity. The antioxidant in Vitamin prevents the cells from damaging when exposed to free radicals, UV rays, and environmental pollutants. This nutrient is found in nuts, seeds, spinach, and sunflower oil. Therefore , adding even a handful of sunflower seeds to your diet can make a significant difference in your health.
5. Folate (Vitamin B9): The Cell Repair Agent
Women, especially those in their reproductive age, are recommended to take folate, also known as vitamin B9. This nutrient promotes cell growth and repair. Folate is also beneficial in preventing certain birth defects, overall health, and cellular function. Adding leafy greens, including spinach and kale, legumes such as lentils and chickpeas, and fortified cereals to your diet provides you with adequate folate. Women who are planning pregnancies are particularly urged to add folate to their diet.
6. Vitamin K: The Silent Bone and Blood Ally
Vitamin K is often skipped but is important for bone health and blood clotting. This nutrient promotes calcium absorption, fortifies bones, and aids in wound healing. Women can add leafy greens such as broccoli and kale, and fermented foods like natto, and Brussels sprouts to their diet to consume vitamin K.
