6 Nutrients You Need If You Are Over 40

When you reach the age of 40, your body begins to lose bone density. Therefore, calcium and vitamin D are two basic supplements.
6 nutrients you need if you are over 40

Have you ever wondered what nutrients you need if you are over 40?

After the age of 40 , it becomes crucial to keep an eye on the amount of vitamins, minerals and nutrients. If you do not pay enough attention, you may experience negative changes such as loss of muscle mass, slow metabolism and an increase in the risk of suffering from heart disease.

Find out which vitamins and other nutrients you need most after 40 and start including them in your diet every day.

1. B-12

Vitamin B 12

B-12 can be found naturally in animal products. This is essential for the functioning of your brain, your blood and your nervous system.

If you do not have enough of this vitamin, it usually causes:

  • General weakness
  • Lost appetite,
  • Weight loss,
  • Megaloblastic anemia.

Usually you get the required amount of B-12 from a varied and balanced diet.

However, after the age of 40, the reduction of hydrochloric acid in the stomach causes problems in absorbing it. Therefore, many older adults should consume it through fortified foods or supplements.

2. Calcium

Calcium-rich foods

Calcium is an essential mineral present in foods such as milk, cheese and other dairy products.

This mineral is essential for keeping bones and teeth strong. In addition, calcium contributes to the blood circulation, nervous system, and muscles.

Due to all the above, a calcium deficiency can cause diseases such as osteoperosis.

Although your bones absorb most of the calcium you need before your 30s, you slowly begin to lose calcium after your 40s.

To prevent osteoporosis and other bone diseases, it is important that you keep an eye on your calcium intake.

Vitamin D

Foods with vitamin D.

Vitamin D is easily obtained when exposed to sunlight and when eating eggs and milk. This vitamin is essential for the calcium absorption in your body because it also plays an important role in skeletal development.

Poor absorption of vitamin D can cause diabetes, multiple sclerosis, cardiovascular disease and chronic diseases.

As the skin’s ability to absorb vitamin D decreases with age, after the age of 40, you are at greater risk of developing a deficiency.

  • Our recommendation is that you keep an eye on the time you spend in the sun in a way that is not too much, but also not too little.
  • Do not forget to spend at least a few minutes a day in the sun.
  • If you are allergic to the sun, or if it is impossible for you to be out in the sun, include a vitamin D supplement in your daily routine.

4. Potassium

Potassium-rich foods

Potassium is an essential mineral for some basic muscle functions and the nervous system. If you do not eat a sufficient amount of potassium after the 40s, you may notice:

  • Muscle pain,
  • Muscle weakness,
  • Dehydration,
  • Cramps,
  • Diarrhea,
  • Constipation,
  • Neuromuscular conditions.

To ensure that you take the required amount of potassium, it is important that you follow a varied diet that includes tree nuts, coffee, chocolate and green vegetables.

Keep in mind, however, that an excess of potassium in your body can create complications in your heart and gastrointestinal system. Therefore, you should first consult your doctor if you need to take a potassium supplement.

5. Magnesium

Magnesium-rich foods - nutrients you need

Magnesium is an important mineral and acts as a vital blood pressure regulator. It is also very important in the production of energy and in calcium absorption, as well as in other important metabolic reactions.

Because magnesium is part of chlorophyll, you can find it in green vegetables, unrefined grains, legumes such as soy or beans and in walnuts.

  • After the 40s, it is necessary that you closely monitor your consumption of this mineral.
  • You should include foods that contain magnesium in every meal. If your diet is deficient, include a magnesium supplement in your routine.

6. Omega 3

Omega 3 rich foods - nutrients you need

Although omega-3 fatty acids are neither vitamins nor minerals, it is important to add them to the list because they are essential to your health after you turn 40 years old.

Omega-3 can be obtained through the following forms:

  • Animals: From fish oil and krill oil.
  • Vegetables: From plants such as flaxseed, chia seeds, hemp seeds and soybean oil.

Eating these nutrients after your 40s will help you control your blood pressure and bad cholesterol (LDL), two problems that are very common at this stage of life.

Omega vitamins also play an important role in memory retention and overall brain function.

Remember that it is always better to consume vitamins and minerals through healthy food and a balanced diet instead of through supplements and pills.

Living a healthy lifestyle can help prepare you for the changes that are approaching.

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