What vitamins and minerals are necessary for women after 40
'15.04.2021'
Source: Woman.ru
In women after 40 years, in connection with the approaching menopause, nutritional needs change. Accordingly, the diet is also adjusted. What vitamins for women of this age will help the body adapt to hormonal changes?
Calcium
After 40 years, women have a change in the need for some nutrients, for example, the need for iron decreases. As writes Woman.ru, vitamins for women after 40 are needed to help maintain the stability of the hormonal balance, which will change as the body passes through perimenopause. Vitamins at this age are also needed to prevent age-related diseases.
Let's start with calcium. It is known that the peaks of the body's need for this element occur at the 20 and 30 anniversaries. But even after 40 you don’t have to relax, because this is exactly the age after which the risks of developing osteoporosis increase.
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The calcium mass is too large to be produced as part of a multivitamin, so you need to use it separately - in the form of food. Calcium is rich in milk, fortified cereals, tofu, canned fish and green leafy vegetables.
Vitamins D and E
One of the most important vitamins that a woman's body needs after 40 is vitamin D. Like calcium, it maintains healthy bones and helps prevent osteoporosis. In addition, the vitamin plays a large role in the prevention of certain types of cancer, especially breast, ovarian and colon. Among other things, it helps to avoid multiple sclerosis.
The daily norm of this vitamin for the female body is approximately from 200 to 400 ME. Vitamin D can be ingested through vitamin supplements and food sources. They can be fortified milk or fish - salmon, mackerel and tuna.
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Vitamin D is also synthesized by the body under the influence of the sun, which is why some doctors especially recommend women to take sunbaths after 40. This is especially important for those who live in regions with a northern climate. Vitamin E is also important for women after 40. It plays a role in the prevention of heart disease and stroke, and also helps prevent the onset of senile dementia.
Sources of vitamin E foods include peanut butter and nuts, including peanuts and sunflower seeds.
