After evaluating my two week nutritional journal, I realized that I’m lacking every single vital vitamin/mineral. I decided to focus on the vitamins and minerals that females in my age group should incorporate into their daily diets. Vitamins B9, B12, D, and calcium are not only important in the fight against dense bones, but also help to promote an environment needed for the development of a strong and healthy child.
Also known as Folic Acid, this particular vitamin plays a vital role in women who are expecting. A female in my age group, who is not expecting, should take in approximately 400 – 800 mcg of Folic Acid. Known for its role in preventing birth defects such as spin bifida, folic acid aids in cell growth and division. This cell growth and division plays a critical role in the development of the neural tube during the first trimester of pregnancy. Besides aiding in proper fetal growth and development, folic acid works in conjunction with B12 in prevention of certain type anemia. It is also known to help decrease risk of heart disease. (The food sources for this vitamin are located in the attached document)
This vitamin works in conjunction with Folic acid to prevent a certain type of anemia which usually results from low to no intake of animal products. A female in my age group should take in approximately 50 - 100 mcg of B12. By working together, B12 and folic acid help to form and maintain red blood cell growth, glucose metabolism, and nervous system upkeep. It also acts to maintain homeostasis in the body as well as regulate the use of fatty acids and amino acids during normal body functions. (The food sources for this vitamin are located in the attached document)
This vitamin works in conjunction with calcium to provide the framework for strong bones. A female in my age group should take in approximately 400 – 800 IU of vitamin D. Unlike the previously listed vitamins, vitamin D is fat...