TEMPO.CO, Jakarta – Over the age of 40, a woman needs to consume a little vitamin more than usual because, at this age, she was slowly entering menopause. Studies show that most women tend to neglect their health, such as skipping meals, lack of proper nutrition and so on.
Vitamins and nutrients play a major role in improving and maintaining your overall health, especially after reaching the age limit of 40. Your body may not work in the same way in your 40s as it does at 20. The body goes through several changes such as muscle mass starting to deteriorate , you may gain weight at a faster rate and the risk of chronic diseases such as cancer, heart disease and diabetes begins to increase. Although eating well is always important, regardless of your age it becomes very important around the age of 40 because that’s when the rules start to change (for your body and metabolism).
Woman 40s are more likely to experience indigestion, hormonal imbalance, and nutritional deficiencies. If you feel tired all the time and have joint pain, it may be time to increase your vitamin intake. Launching the Boldsky page, here are vitamins that are useful for women over 40 years and food sources that you can get from these vitamins.
Vitamins For Women Over 40
1. Vitamin B12
The most important vitamin for women over 40 is B12, which is essential for normal blood and brain function. When you are younger, your body absorbs the required amount of B12 from food, but B12 is more difficult to absorb because stomach acid levels are low. In addition to consuming foods rich in B12, you can start getting B12 from supplements or multivitamins. The daily requirement for vitamin B12 for women over 40 is 2.4 micrograms (mcg) a day. Food sources of Vitamin B12 include beef, liver and chicken, trout, salmon, tuna and shellfish, milk (low fat), yogurt and cheese, eggs and cereals.
2. Vitamin D
Vitamin D is a fat-soluble vitamin that is different from other vitamins because it can absorb most of this vitamin when exposed sunlight. Fat-soluble vitamins play a major role in the absorption of calcium into the bones. Vitamin D deficiency has been linked to diabetes, heart disease, multiple sclerosis, and breast and colorectal cancer. You must include Vitamin D3 supplements in your diet. The daily requirement of vitamin D for women over 40 years is 15 mcg. Food sources of Vitamin D from mackerel, salmon and tuna, shrimp, mushrooms, milk, butter and yogurt, cod liver oil, eggs, orange juice, oats. Soy products such as soy chunks, soy butter and soy milk
3. Calcium
It has been termed the single most important mineral for the health of your bones, especially as you age. Calcium also plays an important role in improving your overall health. This mineral is essential for growing new bone and maintaining bone strength and proper functioning of your heart, muscles and nerves as well as promoting proper blood clotting. Apart from dietary sources, you can take calcium supplements after 40 years of age if your diet is deficient in vitamins.
The daily calcium requirement for women over 40 years is around 1,200 mg. (1,000 mg daily for women aged 40 to 50 years, and 1,200 mg for women over 50 years). Food sources of calcium include milk, yogurt, and cheese. Calcium fortified drinks like almond and soy milk Dark green leafy vegetables like kale, etc. Peas and dried beans. Fish with bones. Calcium fortified juices and cereals
4. Iron
Anemia is more common in women than men. While men need about 8 mg of iron in their daily diet, women need up to 18 mg. Women over 40, although they shouldn’t care as much as women of childbearing age when it comes to iron deficiency, still need a good amount for their overall health. Apart from taking iron supplements, foods such as red meat, pork and poultry, lat foods, nuts, dark green leafy vegetables, such as spinach, dried fruits such as raisins and apricots are also fortified with iron.
5. Magnesium
Magnesium is a key mineral that stabilizes blood pressure and is especially important for women over 40, especially those at risk of developing high blood pressure. Magnesium helps the body absorb calcium and improves muscle, nerve and heart function; As you age, your body’s ability to absorb calcium decreases dramatically, so taking magnesium supplements and / or the magnesium-rich foods listed below can help.
The recommended daily intake of magnesium for women aged 40 (plus) years is 310 mg. Magnesia food sources of green leafy vegetables, such as spinach. Dark chocolate, avocado, legumes such as lentils, chickpeas, chickpeas, peas and soybeans. Nuts such as cashews, almonds and Brazil nuts. Grains such as flax, pumpkin, whole grains and tofu.
Also read: Two Vitamins Needed to Maintain Immunity, Check Food Sourcesa
6. Potassium
According to research, in postmenopausal women, a higher intake of potassium from food lowers the risk of stroke. This is an essential vitamin needed for women over 40 years. However, if you are taking a potassium supplement, make sure to stick to the recommended daily amount of 3,500 mg.
For the record, excessive consumption of potassium supplements can damage the digestive tract and heart and can cause cardiac arrhythmias which are potentially life-threatening. Food sources of potassium from bananas, oranges, melons, melons, apricots, grapefruit, spinach and broccoli, potatoes and sweet potatoes, and mushrooms. Peas, cucumbers, squash, green leafy vegetables, fish such as cod, tuna and others.
7. Omega-3
One of the main benefits of omega-3s is that they can help minimize negative effects aging, such as heart disease and cognitive decline. Omega supplements help lower cholesterol levels, reduce stroke risk, and improve memory and are especially beneficial for women over 40. The daily requirement for omega 3 is a minimum of 250-500 mg. Omega-3 food sources include mackerel, salmon, cod liver oil, oysters, sardines, anchovies, flaxseeds, chiaseed and walnuts.
8. Probiotics
Although this is not on the list of vitamins needed for women over 40 years of age, probiotics get added because of their important role in improving women’s health. According to research, probiotics play a role in keeping the gut healthy and weight loss, and even in reducing the risk of heart disease, diabetes, and stroke, which are commonly reported in women over 40 because that’s when muscle mass starts to decrease, making it easier to manage. gain weight and develop insulin resistance. The most common fermented foods that naturally contain probiotics, or are supplemented with probiotics, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and some cheeses.
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