Vitamins and minerals are extremely important for health because they protect us from numerous ailments. They are essential for the proper functioning of our organs, especially after reaching the age of 40, says Kristin Kirkpatrick, MD. Being 40 or above means that the body is not working as it used to when you were 20.
There are certain changes that occur, such as deterioration of the muscle mass, weight gain, menopause, chronic disease, diabetes, and etc. In order to soothe these changes, our body needs a proper intake of vitamins and minerals that it receives from the food as the richest source.
The following are the minerals and vitamins our body needs after 40 years old:
For so many years, people believed that calcium was the most important mineral for bones. But, according to recent studies, calcium intake can’t reduce the risk of fractures, and its supplements were proved to increase the risk of cardiac arrest and stroke. Calcium intake is important even in the later stadiums of life for the needs of proper nerve function and muscle contractions. Women above 40 have to consume 1000 mg. on a daily basis, while those above 50 need 1200 mg. a day. You can get calcium from almonds, broccoli, spinach, sardines, and dairy products.
Vitamin B12 is good for proper brain and blood function. The youngsters can absorb it from food, but people after 40 need to take it as a supplement. Kirkpatrick claims that vitamin B12 is a water-soluble vitamin meaning that you can excrete the excess and it won’t cause any side effects.
Lack of vitamin D can lead to serious health issues. Even more, as we grow old, the risk can only rise. It is important for proper absorption of calcium. You can find this vitamin, in fortified grains, cereal, dairy products, and fish, however, the best source of it is the sun rays. People not getting enough sunlight because of various reasons, need to take vitamin D3 supplements. 600 IU (International Units) would be enough on a daily basis, but a person can go to 4000 UI.
Magnesium deficiency can lead to high blood pressure in people after the age of 40. This mineral is highly important for proper nerve, heart, and muscle function. At the same time, it regulates the sugar levels in the blood. Magnesium deficiency can also lead to diabetes, heart disease, and inflammation. Magnesium levels can be increased by eating more soy, beans, avocado, and various seeds. But, limit its intake up to 320 mg. on a daily basis. Too much of it can cause nausea, diarrhea, and cramps.
Omega-3 fatty acids
Despite the fact that they are neither vitamins nor minerals, omega-3 fatty acids are extremely important for human’s health. They reduce the aging signs and maintain the normal blood pressure. Moreover, they prevent cardiovascular diseases and reduce cholesterol levels. They sharpen the memory and improve the brain health.