Vital Nutrients for College-Aged Females

Why Vitamins and Minerals are Important

Many college-aged females are balancing the demands of academics, jobs, and the everyday demands of daily life.  If you’re a typical young female then you’re most likely eating on the run or may even be skipping meals to help save time.  Many women know that eating five servings of fruit and vegetables each day is a great way to get their essential vitamins and minerals. Most women, however, do not eat the   quantity of fruits and vegetables that are recommended by the American Dietetics Association.   Furthermore, most women know they need vitamins and minerals but do not know how much is needed or where to find them.    Deficiencies, even  when one is still a teen, can lead to health problems years down the road.

Vitamins and Minerals are Essential for Health

Although our bodies are capable of synthesizing vitamin D from sunlight, we cannot produce the other vitamins and minerals needed for optimal health; this is why most vitamins and minerals are referred to as essential.  When we fail to provide our body with adequate nutrients, including vitamins, minerals, and plenty of water, we not only feel sluggish, we are also failing to prevent ailments.  These essential nutrients can be found in all varieties of foods so having a diet which includes a wide range of foods, including several servings of fruits and vegetables per day, will help you meet your daily vitamin and mineral needs.

Antioxidants

Antioxidants function in our bodies by inhibiting the action of free radicals, which have been linked to the aging process and several chronic diseases.  Vitamins A, C, and E are known to exibit antioxidant properties.  Sources of vitamin A include apricots, carrots, cantaloupe, broccoli, spinach, tomatoes, and watermelon. Vitamin C can be found in broccoli, grapefruit, potatoes, tomatoes, strawberries, kiwi, and oranges.  Vitamin E sources include peanut butter, hazelnuts, and margarine.

B Vitamins

B vitamins are essential for brain and nervous system function and the production of energy.  There is a wide variety of sources for vitamin B6 including bananas, fortified cereals, meat, poultry, and seeds.  Unlike vitamin B6, vitamin B12 is found primarily among animal sources including cheese, fish, milk, meat, and eggs.  If you are following a vegetarian diet, you may be at risk for B12 deficiency.   A physician can recommend supplements or injections to insure you are maintaining adequate B12 levels.  Another B vitamin, folate, is essential for the development of the central nervous system. Women of childbearing age should be consuming adequate amounts of folate for the prevention birth defects including spina bifida.  Folate is found in several food sources including green leafy vegetables, citrus fruits, legumes, and fortified grain products.  Folate levels may be depleted with overconsumption of alcohol and tobacco use.

Vitamin D and Calcium

Vitamin D and calcium work together to build bones and keep bones strong.  Women who do not get adequate amounts of sunlight and women of Asian descent may need to supplement vitamin D. When the blood is lacking calcium, the mineral is leached from the bones in an attempt to reach an adequeate level.  Over time, the bones can become porous and weak, a condition known as osteoporosis.  Although this disease is found primarily in postmenopausal women, nutrient deficiencies at an early age will lead to more severe problems later in life.  Furthermore, it is important to build and maintain strong bones early in life, as bone density will peak around 30 years of life.  Calcium can be found in dairy products, spinach, soy beans, oatmeal, and some fortified cereals.  Vitamin D is synthesized by our bodies (from sunlight) and can also be found in fortified milk and juices.  It should also be noted that many calcium supplements are combined with vitamin D as the two nutrients work together to promote bone health.

Iron

Iron is essential for adequate oxygen delivery to the muscles and brain.  When iron is deficient, a condition known as anemia will result. Symptoms of anemia include fatigue, shortness of breath, memory loss, poor concentration, cold hands and feet, and brittle nails. Sources of iron include meat, fortified cereals, lentils, and kidney beans.  Animal sources will provide the greatest amount of iron, known as heme iron.  For this reason, females who follow a vegetarian diet may be at an increased risk for iron deficiency.

Supplementation

Although whole foods are the most highly recommended source of vitamins and minerals, many women benefit from a supplemental source such as a multivitamin. Before beginning any type of supplementation please consult your physician to assess your specific needs and to avoid the potential for over supplementation that can lead to mild to even severe side effects.