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A woman over forty needs to take additional vitamins, according to what was published by the Boldsky health website.
Vitamins and nutrients play a major role in improving and maintaining overall health, especially after the age of 40. The body may not function in the same way around age 40 and beyond than at age 20.
The body goes through several changes, including:
Affected muscle mass
Gain weight faster
Potential exposure to chronic disease.
While it is always important to eat a healthy and healthy diet, regardless of the age group, it becomes especially necessary around the age of 40 because this is the time when the rules start to change (for the body in general and metabolism in particular), and includes the list of vitamins that experts recommend After the age of forty, women want to eat them:
1-vitamin B12
It is one of the most important vitamins for women over 40, as it is essential for normal blood and brain function. When you are younger the body absorbs the necessary amount of vitamin B12 from food, but with age stomach acid levels are depleted and vitamin B12 absorption rates decrease. That is why doctors and experts advise starting with vitamin B12 supplements in addition to eating foods rich in it. The daily requirement of vitamin B12 for women over 40 is estimated at 2.4 mcg. The list of food sources rich in vitamin B12 includes beef, liver, chicken, salmon, tuna, oysters, low-fat milk, cheese, eggs, and whole grains.
2-vitamin D.
Vitamin D is fat soluble and differs from other vitamins in that most of it can be absorbed from sun exposure. It plays a major role in the absorption of calcium in the bones. Vitamin D deficiency has been linked to diabetes, heart disease, multiple sclerosis, and breast and colorectal cancer. Vitamin D3 supplements should be included in the diet to meet the daily requirement of women over 40 of 15 mcg. Vitamin D is found in many food sources such as mackerel, salmon, tuna, shrimp, mushrooms, milk, yogurt, butter, cod liver oil, eggs, juice. ‘fresh orange and oats, in addition to soy products.
Sources of calcium in food
3- Calcium
It is touted as the only mineral necessary for healthy bones, especially with age. It also plays a major role in improving overall health. Calcium is necessary for growth and maintenance of bone strength, as well as for proper heart, muscle and nervous function and for good blood clotting. The daily calcium requirement for women over 40 is approximately 1,200 mg per day, particularly 1,000 mg per day for women aged 40 to 50 and 1,200 mg per day for women over 50 years. Calcium is found in milk, yogurt, cheese, dark green leafy vegetables such as spinach, peas, dried beans and whole grains fortified with calcium.
4- Iron
Anemia is more common in women than in men, and while men need around 8 mg of iron in their daily diet, women need up to 18 mg. And while women over 40 don’t have to feel as anxious as women of childbearing age about iron deficiency, they still need a fair amount for their overall health. . Iron is found at good levels in red meat, poultry, fish, beans, dark leafy vegetables, and dried fruits such as raisins and apricots.
5- Magnesium
Magnesium is an essential mineral that stabilizes blood pressure and is extremely important for women over 40, especially those at risk for hypertension. Magnesium helps the body absorb calcium and improve muscle, nerve and heart functions. The recommended daily intake of magnesium for women over 40 is 310 mg. With age, the body’s ability to absorb calcium decreases dramatically, so take a magnesium supplement and / or foods rich in magnesium such as spinach, dark chocolate, avocados, and legumes such as lentils, beans, chickpeas, peas, soybeans, nuts such as cashews, almonds, walnuts and seeds such as flax, pumpkin, and chia can help. Whole grains and tofu.
6- Potassium
According to studies, higher amounts of potassium in foods for postmenopausal women reduce the risk of stroke. But the daily dose of potassium supplement for women over 40 should not exceed 3500 mg. Doctors warn against consuming too much potassium supplements, as it can damage the digestive system and the heart.
Potassium can be obtained by eating bananas, oranges, cantaloupe, apricots, grapefruit or spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers, squash, leafy greens, cod, tuna, legumes and soy.
Omega 3
7-omega-3
Omega-3 supplements help reduce the negative effects of aging, such as heart disease and cognitive decline. It also helps lower cholesterol levels, reduce the risk of stroke, and strengthen memory. The recommended daily dose of omega-3 is at a minimum between 250 and 500 mg.
Omega-3 fatty acids are found in salmon, cod, cod liver oil, oysters, sardines, anchovies, flax seeds, chia, walnuts and soybeans.
8-Probiotic
Probiotics are not on the list of vitamins required for women over 40, but it is important to consume them because they play an important role in improving the health of women. According to studies, probiotics maintain gut health and reduce weight, as well as reduce the risk of heart disease, diabetes and stroke. The list of the most common fermented foods that naturally contain probiotics or have probiotics added to include yogurt, kombucha, sauerkraut, pickles, kimchi, sourdough bread, and some cheeses.
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