Unlike men, as women cross 40s, their bodies undergo great deal of change; probably due to the onset of menopause and the vivid changes it brings along. It is believed that as women age, their chances of developing heart problems and stroke increases considerably.
severe hormonal changes accompanying menopause are put to blame for that. And
it isn’t just the change in the hormonal levels, the levels of certain
essential nutrients of the body, too, are subject to drop down, which leads to
malfunctioning of organs of the body and finally, onset of diseases.
5 Most Essential Nutrients are: (1) Calcium, (2) Folic Acid, (3) Vitamin B12, (4) Vitamin D, (5) Omega-3 Fatty Acids.
As you hit menopause, your body loses its natural ability to build bones, which is why, drinking a glass of milk everyday won’t suffice. It is recommended that you take in around 600 milligram of calcium twice a day after you cross your 40s. Milk and milk products, meats and certain foods like tofu, cabbage and broccoli are excellent natural sources of calcium.
(2) Folic Acid
Lack of folic acid (folate) in older women is linked to serious health problems like weight loss, high blood pressure, anemia and even heart disease. Try and stick to the recommended daily allowance of 400 micrograms of folic acid include olive oil, nuts, citrus fruits and green leafy vegetables.
(3) Vitamin B12
Low levels of vitamin B12 in menopausal women are linked to an increased risk of anemia, poor memory, depression, dementia, fatigue and other disorders. Get your daily requirement of 2.4 micrograms of vitamin B12 by adding foods like eggs, milk, poultry and fish to your diet.
(4) Vitamin D
As you step onto your 40s, it’s time to hit the beach! Studies suggest that older women, when deprived of adequate vitamin D, were more likely to develop brittle bones, osteoporosis and other bone related disorders. If you chose not to get out in the sun to replenish your vitamin D reserves, you can try consuming vitamin D fortified foods such as cod liver oil, fish, soy products and mushrooms available easily in supermarkets.
(5) Omega-3 Fatty Acids
For older women at the risk of heart disease, omega 3 fatty acids can be a lifesaver. Research has shown that it can help lower bad cholesterol and increase good cholesterol level in blood, maintaining hearth health. Flax seeds, walnuts and spices are packed with omega-3 fatty acids.
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What is the source of Vitamin B 12 for vegetarians?