What vitamins should women after 40 take?

Minerals and vitamins after the age of 40 are essential to slow down the aging of the body. Is that the reserves of vitamins, proteins, hormones and minerals in women are significantly reduced from that age.

The absence of certain vitamins in the diet after 40 is directly related to daily discomfort.

The woman’s body shows obvious changes As water is lost, more fat is stored, less energy is used, and muscle mass is reduced.

And if we add to this that hormonal changes decrease the elasticity of the skin and fat is distributed differently (it is concentrated in the abdomen and thighs) the result is an effect of greater volume or swelling which leads to many women to show the appearance of being much heavier than they are.

But in addition to wanting to lose “those extra kilos” one must also consider the diversity of nutrients provided by healthy fats, iron, calcium, folic acid and vitamin C, reveals the Generali website in Spain.

Football

Football is essential for keep your bones strong. Women begin to experience a progressively severe calcium loss from the age of 40. For this reason, you should boost your calcium intake through foods such as broccoli, dairy products, soy, kale or almonds.

Calcium also helps protect your teeth and keep them healthy. In addition, it prevents some diseases that are more frequent from the age of 40, such as osteoporosis.

Vitamin D

vitamin D improves calcium absorption for strong bones and strengthen your immune system. It also helps prevent depression or high blood pressure. Sunlight is an excellent source of vitamin D, as are dark leafy vegetables such as spinach, fatty fish and fortified foods.

Potassium

Potassium is undoubtedly among the minerals and vitamins from the age of 40 that cannot be missing from your diet. Behave like pain reliever for body aches and headaches. Migraines can be caused by a lack of potassium in the body. It also prevents constipation and dehydration.

Some foods that help improve potassium levels are pistachios, soybeans, fruits such as watermelon and banana, potatoes, cocoa or coffee.

Magnesium

Magnesium is an essential mineral that strengthens muscles and bones, helping you produce antioxidants and improving digestion. It also helps regulate blood pressure.

Magnesium is found in avocados, dried fruits and whole grains, unrefined grains, legumes and nuts.

C vitamin

With age, the appearance of the skin also changes, spots appear, elasticity and firmness are lost. This occurs due to various factors such as pollution, tobacco, difficulty managing stress, and a diet low in nutrients, among other factors.

Vitamin C is essential for promoting collagen synthesis. It also delays the degradation of this thanks to its powerful antioxidant effect. The body acquires it through certain foods such as citrus fruits, peppers, cabbage and watercress.

Vitamin A and zinc

Vitamin A is of interest in maintaining the integrity of the mucous membranes. It would be advisable to consume, on average, an amount of 700mcg RAE (retinol activity equivalents).

As for zinc, it is a mineral that promotes well-being thanks to its antioxidant and healing properties. The body acquires this trace element through foods such as mushrooms, whole grains and shellfish, according to an ABC report.