Health is a matter of importance for everyone, especially for women towards the age of 40. There are certain key nutrients whose levels should be maintained and which could prove beneficial in preventing many diseases. Women’s bodies undergo many changes as they cross their 40. They may be due to hormones or else. These changes make them more prone to strokes and heart problems.
Apart from the hormonal changes, the levels of essential nutrients also suffer a drop down. This may further lead to malfunctioning of different body organs and may even lead to various diseases. Some important nutrients which may need to be balanced are stated here.
- Calcium: many TV advertisements have already brought awareness of it and many health drinks and shakes are available in the market. With the onset of menopause, the ability of the body to build bones starts decreasing. Therefore, just a glass of milk everyday would not fulfill the essentials of the body. And so, approximate 600 mg of calcium twice a day is recommended at this age. Foods like broccoli, tofu, cabbage and milk products are a rich source of calcium.
- Vitamin D: women at the age of 40’s do not have adequate vitamin D and get prone to bone related disorders like brittle bones, osteoporosis and like. Therefore, it is recommended to replenish it by either getting out in the sun or consuming foods such as soy products, fish, mushrooms and cod liver oil which are fortified with vitamin D.
- Vitamin B12: decrease in the levels of B12 may lead to poor memory, anemia, fatigue, depression, dementia and other disorders. Foods like milk, poultry, eggs and fish would help to supplement the daily requirement of it.
- Folic acid: lack of folate may lead to serious health issues like high blood pressure, weight loss, anemia and heart diseases. A daily dosage of 400 mg is recommended to keep you healthy. Rich sources of folic acid include citrus fruits, olive oil, green leafy vegetables and nuts.
- Omega-3 fatty acids: it can prove as a life saver from heart disease at an older age. According to a research, it is helpful in increasing levels of good cholesterol and decreases bad cholesterol, thereby proving beneficial heart health. Foods like walnuts, flax seeds and spices contain good amount of Omega-3 fatty acids and should be consumed for a balanced diet.
These are the important nutrients which should be consumed regularly to avoid or at least reduce health related risks. These form some of the healthy eating habits for women at the age of 40, which help them to stay fit and strong for a longer time.
Apart from the hormonal changes, the levels of essential nutrients also suffer a drop down. This may further lead to malfunctioning of different body organs and may even lead to various diseases. Some important nutrients which may need to be balanced are stated here.
- Calcium: many TV advertisements have already brought awareness of it and many health drinks and shakes are available in the market. With the onset of menopause, the ability of the body to build bones starts decreasing. Therefore, just a glass of milk everyday would not fulfill the essentials of the body. And so, approximate 600 mg of calcium twice a day is recommended at this age. Foods like broccoli, tofu, cabbage and milk products are a rich source of calcium.- Vitamin D: women at the age of 40’s do not have adequate vitamin D and get prone to bone related disorders like brittle bones, osteoporosis and like. Therefore, it is recommended to replenish it by either getting out in the sun or consuming foods such as soy products, fish, mushrooms and cod liver oil which are fortified with vitamin D.
- Vitamin B12: decrease in the levels of B12 may lead to poor memory, anemia, fatigue, depression, dementia and other disorders. Foods like milk, poultry, eggs and fish would help to supplement the daily requirement of it.
- Folic acid: lack of folate may lead to serious health issues like high blood pressure, weight loss, anemia and heart diseases. A daily dosage of 400 mg is recommended to keep you healthy. Rich sources of folic acid include citrus fruits, olive oil, green leafy vegetables and nuts.
- Omega-3 fatty acids: it can prove as a life saver from heart disease at an older age. According to a research, it is helpful in increasing levels of good cholesterol and decreases bad cholesterol, thereby proving beneficial heart health. Foods like walnuts, flax seeds and spices contain good amount of Omega-3 fatty acids and should be consumed for a balanced diet.
These are the important nutrients which should be consumed regularly to avoid or at least reduce health related risks. These form some of the healthy eating habits for women at the age of 40, which help them to stay fit and strong for a longer time.
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