Vitamins and minerals are essential to life. Here are the key nutrients you should consume and why…

Vitamin A

Talk about your overachiever: This antioxidant boosts immune systems, improves vision, cuts risk of heart disease, and may slow skin aging. But, it can be toxic in large doses, so stick with the right amount.

B Vitamins

The eight B vitamins help maintain metabolism, muscle tone, and a sharp mind. Most important for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects.

Vitamin C

Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles. But the antioxidant is believed to boost your immune system and help prevent heart disease, prenatal problems, and eye illnesses. It even helps wounds heal faster and fends off wrinkles.

Vitamin D

Vitamin D could be something of a wonder drug. Doctors believe it can reduce your risk of breast cancer by as much as 50 percent, and it may offer protection from both ovarian cancer and diabetes. Vitamin D also helps calcium absorption and plays a central role in muscle function.

Calcium

Two words: strong bones. Women start losing bone density in their twenties. Calcium is your single best defense, and you should start taking it now. The mineral also helps build strong teeth and nourishes your nervous system.

Iron

Too little of this mineral can spell anemia (a lack of red blood cells) and a weakened immune system.