Without doubt, nutrients, including minerals and vitamins are our best allies infighting off diseases associated with age. In order to acquire these nutrients in the best way possible, we need to follow a healthy diet. This is especially the case for people over 40 because this is the period when a lot of things in the body begin to change.
According to Prevention, the body does not work as well as it did when you were 20. There is muscle deterioration, weight gain, menopause, higher risk of chronic illnesses, and so on. This is why we need to come up with a nutrition plan that will work optimally in preserving your health.
With this in mind, today’s article will be focused on presenting the seven most beneficial vitamins for people over 50. You can acquire them through the diet or in supplement form. If you decide to go with a supplement, make sure you consult your physician first.
7 Best Nutrients for People in Their 40s
- Vitamin D
This vitamin plays an important role throughout our whole life and especially in the 40s. Lack of this vitamin has been associated with heart illness, MS, diabetes, as well as some types of cancer. This vitamin is also pivotal for the proper absorption of calcium in the body. You can acquire it from foods such as fortified dairy, fish, cereals, and grains.However, the best source of this vitamin is the sun.
- Vitamin B12
This vitamin is necessary so that the brain and blood can function optimally. You can acquire it from chicken, dairy, fish, and eggs.However, as we age, its absorption in the body lowers due to the reduction of the acid levels in the stomach. Therefore, prior to entering your 40s or turning 50, opt for a vitamin B12 supplement and 2.4 mg on a daily basis.
- Magnesium
This mineral is essential for the blood pressure regulation. This is vital if we take into account that the risk of hypertension is higher in 40-plus women. Moreover, lack of magnesium has been associated with diabetes, inflammation, and heart illness. This mineral also aids the body to absorb calcium and controls the blood glucose and optimises the heart,nerve, and muscle function. The best food sources of magnesium include nuts,avocados, soy, beans, dark leafy greens, and seeds.
- Potassium
Regardless of age, potassium is crucial for a balanced blood pressure. But, remember not to exaggerate with its consumption as it can damage the heart and gastrointestinal tract and lead to cardiac arrhythmias. A healthy and balanced diet can help you get the needed daily amount. The optimal food sources of potassium are bananas, chard, beans, lentils, and sweet potatoes.
- Calcium
According to Prevention, although our bones absorb most of the necessary calcium prior to the age of 30, the nutrient continues being essential in preserving optimal bone health later on in life. Calcium is necessary for other bodily functions, including that of the nerves and heart and the contraction of the muscles. When we fail to get the necessary calcium from our diets, the body will begin to deplete the reserves from the bones and thus,weaken them.
- Probiotics
Though they are not vitamins or minerals, they are vital nutrients for women over 40. They preserve the health of the gut and balance the weight. Also, they minimise the chance for heart illness, strokes,and diabetes. This is important in this period of life when there is a decrease in muscle mass, which increases the risk of weight gain and insulin resistance.You can get probiotics from specific fermented and dairy products, as well as through quality supplements.
- Omega-3s
Omega-3s are not vitamins, but they are still an important nutrient for optimal health. They minimise specific negative changes associated with aging, including cognitive decline and higher likelihood of heart illness. These acids will balance your blood pressure and cholesterol,keep your memory optimal, and lower the chance for cardiovascular problems.
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