Reaching forty is a time of many changes, it is an age in which you have matured and in which you have greater economic stability. However, it is also a time when age begins to have its greatest impact on health. Your reproductive system starts to slow down, which can cause you to gain weight, and you also start to suffer from some nutritional deficiencies.
The good news is that you can counteract weight gain and keep your body in shape if you eat wisely and with the right foods. A diet with whole foods, rich in nutrients and with a lot of variety is undoubtedly the best option to have optimal health and avoid any lack of micronutrients and macronutrients
If this is very difficult for you, you can resort to supplements, but if you are going to do it, it is important to use high-quality supplements.
Nutritional deficiencies and what foods to eat to replenish nutrients
Here are 10 important nutrients for women in their 40s that help prevent nutritional deficiencies as we age, plus how to get them through food.
1. Calcium
consume: cheese, yogurt, milk, sardines, green leafy vegetables, salmon with skin
Bones gradually begin to weaken with each passing year after age 35, but you can slow bone loss by getting enough calcium.
Calcium plays an important role in maintaining bone health and muscle contraction when we are older. The ideal is to receive from 1,000 international units (IU) to 2,500 IU daily. To put this in perspective, 85 grams of cooked salmon provides about 450 IU of vitamin D, according to the National Institutes of Health.
2. Vitamin D
consume: sardines, salmon, tuna, cheese, egg yolks, fortified cereals and milk.
Vitamin D plays a role in calcium absorption, muscle and nerve function, and immune system health. Vitamin D can also keep your reproductive system healthy and functioning. This vitamin is linked to testosterone and estrogen levels.
Having optimal levels of testosterone in a woman will help her maintain her muscle mass, while the proper level of estrogen will maintain her sex drive and control menopause and irregular periods.
Postmenopausal vitamin D intake has also been linked to a reduced risk of breast cancer, according to a meta-analysis from the European Prospective Investigation into Cancer and Nutrition.
Our bodies can synthesize vitamin D, so there’s an easy way to get it: Spend some time outside! Go for a walk, jog, bike ride, or just get some fresh air.
3. Vitamin K
consume: green leafy vegetables, soybeans, pomegranate juice.
Osteoporosis affects 10 million American adults, 80 percent of whom are women, which is a scary statistic. But getting enough vitamin K along with calcium and vitamin D has been linked to stronger bones throughout life, according to the US National Institutes of Health. Women should consume 90 micrograms of vitamin K daily to avoid nutritional deficiencies.
4. Folate
consume: liver, spinach, black-eyed peas, asparagus, Brussels sprouts.
You’ve probably heard of folate’s role in prenatal health, but it’s also important for women who’ve already had children. Folate from natural food sources, not supplements, helps protect brain function as we age.
Taking a folic acid supplement is not a great idea, as getting too much folate can increase your risk of developing certain cancers, particularly colon cancer. That is why food is more convenient in this case, especially for those who are over 40 years old.
Eating half a cup of cooked spinach offers 130 micrograms; more than a third of the recommended minimum of 400 per day.
5. Potassium
consumePairing: acorn squash, potatoes, lentils, spinach.
Eating too much sodium is bad for your heart and bones. The recommended intake is 2,300 milligrams per day, but for those over 40, this increases to 3,800 milligrams, according to the Academy of Nutrition and Dietetics. That’s where potassium comes into play.
Potassium plays an important role in regulating blood pressure, as it reduces the blood pressure-raising effects of sodium. Potassium supplements are generally not recommended, as taking excessive amounts can cause arrhythmia and damage to the gastrointestinal tract.
6. Vitamin B6
consume: beans, tuna, chicken, potatoes, plantains
Vitamin B6 is particularly important if you have been taking contraceptives. If you have been, or continue to take oral contraceptives, then your vitamin B6 levels may have been reduced. This vitamin is responsible for the metabolism of macronutrients such as carbohydrates, proteins and fats.
Get 1.3 milligrams of B6 each day to avoid nutritional deficiencies. One cup of chickpeas contains 1.1 milligrams.
7. Protein
consume: beef, seafood, Greek yogurt, eggs, nuts.
By now you know that calcium and vitamin D are essential when it comes to supporting bone health. But not consuming enough protein can also cause harm. A lack of protein in the diet was linked to an increased risk of neck fractures in a study published in the Journal of Nutrition, Health and Aging.
Although the plethora of protein bars and powders littering supermarket shelves might make you think otherwise, it’s not too difficult to meet your daily protein needs through your normal diet. An average person weighing 63 kilos you need about 50 grams per daywhich is equivalent to a cup of Greek yogurt, an egg and a half cup of cottage cheese.
8. Iron
consume: fortified cereals, lentils, beef, oysters, spinach
According to the World Health Organization, iron deficiency is the most common nutrient deficiency worldwideAnd that’s a big deal, since iron helps oxygen move throughout the body via hemoglobin in the blood.
As you put in all your efforts at work and at home, you don’t want to feel fatigued along the way. It is very important to keep iron levels in balance to compensate for blood loss from the regular menstrual cycle and to avoid anemia.
Women between the ages of 20 and 50 should aim to get 18 milligrams per day. A cup of navy beans is more than enough to cover more than half of the daily dose, since it has 8 grams.
9. Vitamin E
consume: sunflower seeds, almonds, vegetable oils, peanut butter, spinach, broccoli
Getting enough vitamin E can reduce the risk of stroke and colon cancer in women under 65. Vitamin E is also an antioxidant that can help delay aging and keep skin healthier longer.
You need 15 milligrams per day, according to the National Institutes of Health, which is equivalent to 28 grams of almonds, three tablespoons of peanut butter and one cup of spinach. No negative effects have been linked to consuming more vitamin E than we need, but excess supplementation may contribute to colon cancer risk.
10. Magnesium
consume: almonds, spinach, cashews, peanuts, black beans, peanut butter
The proper absorption and utilization of vitamins C and E and iodine depend on the presence of magnesium. This helpful mineral is also linked to pain management, muscle function, hormones, inflammation, and sleep. With all of that in mind, you’ll be able to see why it’s crucial to reach the daily dose of 320 milligrams per day.