For women, eating well between your late teens and early 50s is especially important for a variety of reasons.
Here are some key nutrients that young adult women need to pay attention to.
1. Folic acid (folate) and other B vitamins
B vitamins are important for energy production and cell growth. Folate is also necessary for red blood cell formation, and young women are at greater risk of developing folate-deficiency anemia.
2. Iron
Iron is an essential nutrient your body needs for growth, transporting oxygen to your tissues and making certain hormones. Iron is best absorbed when taken with vitamin C.
3. Vitamin D
Vitamin D works as calcium’s partner to promote healthy bones. It is also involved in cell growth, immune function and reducing inflammation in the body.
4. Vitamin E
This vitamin is essential for a healthy immune system. Vitamin E is also an antioxidant that protects your body against the harmful effects of damaging molecules called free radicals.
5. Magnesium
Magnesium helps regulate many different chemical reactions in your body, including maintaining healthy blood sugar and blood pressure levels, keeping muscles and nerves working as they should and helping your body produce protein.
6. Choline
Choline helps to keep your cells structurally sound. This essential nutrient also helps your body produce the chemical messenger acetylcholine, which is important for mood, memory, and muscle control.
7. Probiotics
They’re beneficial bacteria found in foods and supplements that offer a range of health benefits. Probiotic supplements usually contain multiple strains, as others are being studied for their effects on everything from maintaining intestinal regularity and overall gut health to mood and mental health.
Ladies, take note of these 7 nutrients from now on!
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