Vitamins are inorganic substances that we can find in various foods and that are necessary for the proper development and functioning of the body. After 40, monitor the amount of vitamins, minerals and nutrients that we get becomes essential.
If you don’t pay the necessary attention, negative changes can occur such as loss of muscle mass, slowed metabolism and increased risk of heart disease.
Essential nutrients after 40
Review which vitamins and other nutrients are especially needed after age 40, and begin incorporating food sources that contain them into your diet more regularly.
1. Vitamin B12
Vitamin B12 is found naturally in foods of animal origin, such as beef liver, poultry, fish, eggs, dairy products, grains and nutritional yeasts.
R.It is essential for the proper functioning of the brain, blood and nervous system.. According to the experts of the National Institute of Health, Deficiency of this vitamin usually causes:
- Fatigue.
- Weakness.
- Weight loss.
- Loss of appetite.
- megaloblastic anemia, among others.
We normally obtain the necessary amount of vitamin B12 by eating a varied and balanced diet.
However, after the age of 40, the decrease in hydrochloric acid in the stomach causes absorption problems. Therefore, many seniors have to consume it through fortified foods or dietary supplements.
2. Football
Calcium is an essential mineral which It is present in foods such as milk, cheese and other dairy products. However, these products are not the best for obtaining this mineral. For this we must try to opt for more natural foods, such as: sardines, anchovies, cabbage, broccoli, turnips, soy or almonds.
Its function It is essential to maintain strong bones and teeth. Moreover, Calcium is involved in blood circulation, nervous system balance and muscle contraction.
- For all of the above, a calcium deficiency can cause diseases such as osteoporosis and rickets.
- Although bones absorb most of the calcium they need before age 30, after age 40 calcium slowly begins to be lost.
- Therefore, to prevent osteoporosis and other bone diseases, you need to monitor your calcium intake.
3. Vitamin D
Vitamin D is easily obtained by exposure to sunlight and by consuming eggs and milk. This vitamin is essential for calcium absorption in the body, so it also has an important role in skeletal development.
A malabsorption of it can generate diabetesmultiple sclerosis, cardiovascular diseases and chronic diseases.
- Because the skin’s ability to absorb vitamin D decreases with age, people after age 40 are at increased risk of developing a deficiency.
- Our recommendation is to watch the time you spend in the sun, so don’t overdo it. But don’t forget to do it even a few minutes a day.
- If you are allergic to the sun or are unable to do so for some reason, include a vitamin supplement in your daily routine.
4. Potassium
Potassium is an essential mineral for some basic muscle and nervous system functions. If you don’t consume enough potassium after the age of 40 you will notice:
- Diarrhea.
- Cramps.
- Constipation.
- dehydration.
- Muscle aches.
- Muscle weakness.
- Neuromuscular disorders.
To make sure you have the necessary potassium intake it is accurate Eat a varied diet that includes nuts, coffee, cocoa and green leafy vegetables.
However, keep in mind that an excess of potassium in the body can lead to complications in the heart and gastrointestinal system. As, If you plan to take a potassium supplement, consult your doctor first.
5. Magnesium
magnesium It is an essential mineral and its primary function is to regulate blood pressure. also has a great importance in energy production and calcium absorptionas well as in other essential metabolic reactions.
Since magnesium is part of chlorophyll, you will find it in leafy green vegetables, in unrefined cereals, legumes such as soy or beans and dried fruit.
- After the age of 40 it is necessary to monitor the intake of this mineral with greater caution.
- You must include foods that contain it in each of your meals. If your diet is deficient, include a supplement that contains magnesium.
6. Omega-3s
Yes, OK omega-3 fatty acids They are not vitamins or minerals. it’s important to add them to the list, as they are essential to your health after 40. Omega 3s can be obtained from two sources:
- Animals: From fish oil and krill oil.
- Vegetables: From plants like linenchia seeds, hemp seeds and soybean oil.
Consume this nutrient after age 40 helps control blood pressure and bad cholesterol (LDL)two very common problems at this stage.
Omegas also play a key role in maintaining memory and general brain function.
Always prioritize good nutrition
unless you doctor iindicates otherwise, always remember that Vitamins and minerals are best obtained through the consumption of wholesome foods as part of a balanced diet. Vitamin supplements and pills are not mandatory in all cases.
Leading a healthy life can prepare you for future changes.
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