It is very important to for a girl to take a proper diet espically after age of 20Let's know the nutrients which are very important for them.  

Calcium
Iron
vitamin D
Carbs with low glycemic index

Carbs with a low-glycemic index: Energy is needed for day-to-day work and energy comes from carbs while women separate carbs from their food for fear of becoming fat. Do not do this and eat carbs with low-glycemic index daily. Carbs with high-glycemic index can be the cause of your weight gain and skin problems, so eat carbs with low-glycemic index daily.

Vitamin D: Vitamin D is very important for women and today women suffer from the problem of lack of it. That is why the WHO had declared vitamin D deficiency two years ago as an epidemic. Vitamin D is obtained only from sunlight and women are afraid of going into the sun for fear of becoming black due to which there is a deficiency of vitamin D in their body. So take 10-20 micrograms of vitamin D throughout the day.

Iron: Most of the women are deficient in haemoglobin due to which there is a problem of excess secretion in the periods. You are now twenty, and soon you will start working. You cannot ignore work because of periods in the office. So start taking a sufficient amount of iron from today. If you take more iron then there will not be a deficiency of haemoglobin due to which there will be no problem of excess secretion in the periods nor will there be a problem of stomach pain. At the age of 20, you should take 17-18 mg of iron a day.

Calcium Foods: The time for bones to develop after adolescence and after they turn 20. During this time bones need more calcium. Because you have only ten years left to be thirty and if you do not make your bones strong in these ten years, then there may be problems later. Therefore, after turning twenty, take 1000 mg of calcium daily.

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