If you are a woman over the age of 40, it is a crucial time to take extra care of your health. As you age, your nutritional needs also evolve to support your bodily changes. If you are in your 40s, you may experience hormonal shifts,
changes in metabolism, and increased risk of certain health conditions. To stay healthy and vibrant at this age, it's important for a woman to prioritise her nutritional requirements. Here are seven must-have nutrients for women in their 40s.
Calcium: A Nutrient For Strong Bones
According to the National Institutes of Health (NIH) Office of Dietary Supplements, calcium is a vital nutrient for women in their 40s as it helps maintain strong bones and teeth. With age, women become more susceptible to a decrease in bone mass and Bone Mineral Density (BMD), which can lead to osteoporosis. To counter this, it's crucial for women to consume adequate calcium-rich foods, such as dairy products, leafy green vegetables, and fortified foods. Calcium supplements can also be taken after consulting a doctor.
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Vitamin D: Add The Sunshine Vitamin
Vitamin D is also called the Sunshine Vitamin, which is essential for calcium absorption and bone health. As women age, their ability to synthesise vitamin D from sunlight decreases. Therefore, getting enough vitamin D from supplements and food sources like fatty fish, fortified dairy products, and mushrooms becomes crucial.
Vitamin D also plays a role in immune function and mood regulation, making it an important nutrient for overall well-being.
Magnesium: The Stress Buster
Stress can take a toll on women in their 40s, both physically and mentally. Magnesium, which some call “nature's chill pill”, can help combat stress and promote relaxation. Magnesium-rich foods include nuts, seeds, legumes, whole grains, and leafy green vegetables. Supplements are also advised by the doctor if the magnesium level is too low in the body.
Omega-3 Fatty Acids: For The Heart
After the age of 40, women are at risk of developing heart disease.. Omega-3 fatty acids promote heart health by reducing inflammation, lowering triglyceride levels, and supporting brain health. Fatty fish like salmon is an excellent source of Omega-3. Plant-based sources include flaxseeds, chia seeds, and walnuts.
Fibre: For Your Gut Health
Fibre plays a key role in digestive health by promoting regular bowel movements, regulating blood sugar levels, and supporting weight management. Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of fibre. Adequate hydration is essential to ensure the fibre works effectively.
Vitamin B: Energy Boosters
As metabolism slows down with age, women may experience decreased energy levels. B vitamins, including B6, B9 (folate), and B12, play a crucial role in energy production, brain function, and Red Blood Cell (RBC) formation. Foods such as fortified cereals, legumes, leafy green vegetables, eggs, and lean meats are excellent sources of B vitamins. However, if there are concerns about getting enough B vitamins through food alone, a healthcare provider may recommend supplements.
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Antioxidants: Defy Age
As women enter their 40s, the body's natural antioxidant defence mechanisms may weaken, leading to increased oxidative stress and cellular damage. Antioxidants, such as vitamins A, C, and E, as well as selenium and zinc, help neutralise free radicals and protect against cellular damage. Fruits and vegetables like berries, citrus fruits, bell peppers, spinach, and nuts are rich sources of antioxidants.
