Maintaining the levels of certain key nutrients which tend to drop down as women age could be beneficial in preventing a huge number of deficiency diseases. Here, we’ve listed down the top 5 nutrients that ageing women should add to their diets.
Unlike men, as women cross their 40s, their bodies undergo a great deal of change; probably due to the onset of menopause and the vivid changes it brings along. It is believed that as women age, their chances of developing heart problems and stroke increases considerably, and the severe hormonal changes accompanying menopause are put to blame for that.
And it isn’t just a change in the hormonal levels, the levels of certain essential nutrients of the body, too, are subject to drop down, which leads to malfunctioning of organs of the body and finally, onset of diseases.
You’re probably aware of this already, thanks to TV commercials about women’s energy drinks and shakes; and its true. As you hit menopause, your body loses its natural ability to build bones, which is why, drinking a glass of milk everyday won’t suffice. It is recommended that you take in around 600 milligram of calcium twice a day after you cross your 40s.
Milk and milk products, meats and certain foods like tofu, cabbage and broccoli are excellent natural sources of calcium.
Lack of folic acid (folate) in older women is linked to serious health problems like weight loss, high blood pressure, anemia and even heart disease. Try and stick to the recommended daily allowance of 400 micrograms of folic acid a day. Good sources of folic acid include olive oil, nuts, citrus fruits and green leafy vegetables.
Low levels of vitamin B12 in menopausal women are linked to an increased risk of anemia, poor memory, depression, dementia, fatigue and other disorders. Get your daily requirement of 2.4 micrograms of vitamin B12 by adding foods like eggs, milk, poultry and fish to your diet.
As you step into your 40s, it’s time to hit the beach! Studies suggest that older women, when deprived of adequate vitamin D, were more likely to develop brittle bones, osteoporosis and other bone-related disorders.
If you choose not to get out in the sun to replenish your vitamin D reserves, you can try consuming vitamin D fortified foods such as cod liver oil, fish, soy products and mushrooms available easily in supermarkets.
Omega-3 fatty acids
For older women at the risk of heart disease, omega 3 fatty acids can be a lifesaver. Research has shown that it can help lower bad cholesterol and increase good cholesterol levels in blood, maintaining heart health. Flax seeds, walnuts and spices are packed with Omega-3 fatty acids.
Photograph via sxc.hu
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