However, iron deficiency can lead to fatigue and hinder athletic performance. Red meat is a rich source of iron that is easily absorbed by the body. Fortified breads and cereals and green leafy vegetables, such as broccoli and spinach, also provide iron. However, iron from plant foods is not as easily absorbed as iron from animal sources by the body. Increase the absorption of iron from plant foods by eating them in combination with animal sources or foods rich in vitamin C, such as orange or tomato juice.
Calcium is also a mineral that is very important for physically active women and young athletes.
Low body fat levels and high physical activity may hinder bone development in young female athletes. Adolescence and early adulthood is a time when maximum bone formation occurs. Decreased bone development can increase the risk of stress fractures and hurt athletic performance. It is important that all athletes, especially young female athletes, consume adequate dairy products such as milk, yogurt, and cheese for calcium. Calcium is also found in dark green leafy vegetables, fortified breads and cereals, and calcium fortified orange juice.