11 Essential Nutrients for Women over 40
15-06-2019 | Posted By: Mona Singh | 4867 View(s)
Our 40s come with a lot of perks; women have a greater sense of self, stability in career, a family and the ability to say no. The fact of the matter is that in their quest to take the best care of their family and fulfilling their responsibilities, women tend to neglect their dietary intake and overall Health which is not at all right as a lot of problems come along with the ageing. The body starts degenerating, your reproductive system is slowed down, and you gain weight. The bigger question that comes with you entering the 40s is that the nutrients are lost, which help you stay healthy. But never mind the body can, however, be kept in good shape and you can very well take care of the adverse changes happening in your body. Read on to find out about the Nutritional deficiencies that occur in women after hitting the 40s.Here are the 11 Essential Nutrients for Women over 40 that you must take in an ample amount to reduce the chances of deficiency.
11 Essential Nutrients for Women over 40
1. Calcium
Calcium is the most critical nutrient for having stronger bones, but bones begin getting weak after the age of 35. Aim for 1000 IU (international units) to 2500 IU daily. Also, take 450 IU of vitamin D with it for calcium absorption. Eat cheese, skin-on salmon, leafy greens, yoghurt and milk.
2. Folate
Folate is an essential nutrient for prenatal Health, but it is also vital that women take it after you have kids and it is better that we stick to folate from natural sources than supplements because that helps in protecting our brain function as we age. Taking supplements is not a good idea because it can increase the risk of cancers, especially colon cancer. Eat spinach, asparagus, black-eyed peas, Brussels sprouts and liver.
3. Protein
We have stressed it a lot in the previous articles, and we would like to do it again. Protein has a vital role when it comes to bolstering bone strength. Failing short of protein can do the damage and deficiency of protein increases the chances of neck fractures as stated in a study published by the Journal of Nutrition, Health and Aging. Eat eggs, greek yoghurt, nuts etc to meet your daily protein requirements.
4. Iron
Deficiency of iron is most common worldwide, especially in India. For women, it is essential to keep the iron levels in their body maintained because of the regular monthly menstrual cycle and to avoid anaemia. Women over the age of 20 should take 18 milligrams each day, and a cup of white beans every day will get you halfway there. Eat fortified cereals, beef, spinach, lentils, oysters etc. to have the right amount of iron each day.
5. Vitamin E
This Vitamin is an antioxidant that can help slow ageing and keep your skin healthier longer. It is an Essential Nutrients for Women over 40.We need about 15 milligrams per day. You can have an ounce of almonds, about three tablespoons full of peanut butter and a cup of spinach. Do not over supplement as it can cause colon cancer.
6.Vitamin B12
Vitamin B12 intake should be on your radar.for normal Blood and Brain Function.So anytime after 40 before turning 50 is one of the best times to get started on getting B12 from a supplement of Multivitamin. Aim for 2.4 mg per day , though there’s no need to worry about taking too much as it’s a water-soluble vitamin, you pee out what you don’t need.
7. Vitamin K
Vitamin K is one of the Essential Nutrients for Women over 40.Osteoporosis affects 80% of women, and that is too much. Consuming enough vitamin K conjunction with calcium and vitamin D has been linked to stronger bones throughout life. Women must take 90 micrograms of Vitamin K every day. Eat green leafy vegetables, drink pomegranate juice and enough soybeans to keep your body rich of vitamin K.
8. Magnesium
Magnesium is required for the proper utilisation of vitamin E and C, and also the iodine relies on magnesium. It is useful in pain management, hormones, sleep and inflammation. 320 milligrams is the daily requirement for magnesium. Eat ample amounts of spinach, cashews, peanuts, black beans etc. to keep the magnesium levels maintained in your body.
9. Potassium
Let us put this straight, too much sodium is harmful to your heart and also for your bones. Recommended dietary intake for sodium is 2,300 milligrams a day, but people take about 3,800 milligrams as stated by the Academy of Nutrition and Dietetics. Too much sodium can harm; therefore, we need potassium to curb its effects. It plays an essential role in regulating the blood pressure as it helps reduce blood pressure raising effects of sodium. Taking potassium on supplements is not recommended as too much potassium in the body can cause arrhythmia and damage your GI tract. If you still want to take supplements than you should not take more than 100 milligrams of potassium supplements in a day and that would be enough to meet your daily requirement of this Essential Nutrients for Women over 40
10.Omega-3s
Technically it cannot be branded as a vitamin yet omega-3 fatty acids still deserve a place on this list because of their numerous health benefits, Omega-3 helps to counteract some of the negative changes that come with ageing, like increased heart disease risk and cognitive decline.Omega-3s also helps to lower blood pressure and LDL (“bad”) cholesterol levels. It also reduces the risk of heart disease and plays a role in keeping memory and thinking sharp.
In a Study, it was found that people with higher levels of omega-3 fatty acids in their blood had larger brains and performed better on memory tests, abstract thinking, and planning activities as compared with individuals with lower levels—which suggests that omega-3 fatty acids play a role in maintaining brain health.
The sources of Omega-3s are foods like fish, walnuts, flaxseeds, and leafy vegetables. Taking a supplement is a good way to make up for the shortfall of Omega-3s
If you are fairly Healthy -500 mg is what you should aim, 800 to 1,000 mg if you have heart disease, and between 2,000 to 4,000 mg if you have high triglyceride levels. However make sure to consult your Doctor for the right Dosage if you are taking anticoagulant drugs, which can have serious side effects.
11.Probiotics
Probiotics too are not vitamins but are essential as it plays a role in keeping the gut healthy and help to keep the weight on the lower side which can play a role in lowering risk of Heart Diseases, Diabetes and Stroke. Since 40 onwards is the time when muscle mass starts to decrease, making it easier to put on weight and develop insulin resistance-That is the best time to go in for Probiotics.
Once you hit the 40’s What you eat becomes even more important as you Women essentially need carbohydrates (whole grains)protein (meat, fish, dairy, beans, and nuts), vitamins, minerals, fats (healthy oils), and water.These foods are known to prevent some diseases like osteoporosis, heart disease, high blood pressure, diabetes, and certain kinds of cancers.
What You Need to Do apart from Having Essential Nutrients
-Include a variety of Fruits
-Choose a variety of vegetables, beans and peas including dark green, red and orange, starchy as well as non-starchy.
-Include Grains in the Diet and make sure Half of your grains should be whole grains.
-You should make it a point to Stick to fat-free or low-fat dairy products which include milk, yoghurt, cheese, or fortified soy products.
-Have protein in every meal. Healthy protein includes chicken, eggs, nuts, seeds, soy products, beans and peas.
-Use healthy oils, such as olive oil.
Make Doubly Sure to
-Eat breakfast on time every time
-Exercise on a regular Basis
-Maintain a Good Sleep Hygiene
-Drink Plenty of Water.
This was all about Essential Nutrients for Women over 40 that are required to counter the negative effects of Ageing. These essential nutrients are a must for you. Also, it is highly recommended that you go in for Regular Health Checkups at least once in a year to keep a tab on your Health to stay away from diseases and be able to take preventive action in case any abnormalities are detected in the body. We hope you like this article. Stay Healthy, Stay Beautiful.
Hope you find this article about the Essential Nutrients for Women over 40 interesting and informative. Do share your thoughts and comments about the article in the comment section.
