Find out how to take care of yourself to avoid health problems

Over the years, the human body undergoes a series of changes, so we must consume and add food to our diet to avoid health problems in the future. Here we present important nutrients that women can get through diet, multivitamins and other dietary supplements when they need them to feel their best.

fit bone
Menopause means a loss of estrogen, a hormone that helps the body absorb calcium through foods and supplements, and helps maintain calcium in bones to increase their strength. To slow the rate of bone loss, which can lead to osteoporosis, experts suggest increasing your daily calcium intake from 1000 milligrams/day to 1200 milligrams after age 50, the equivalent of four glasses of milk or other dairy products. .

oxygen transport
Red blood cells need iron to produce enough hemoglobin, the protein that allows red blood cells to carry oxygen throughout the body. Bleeding causes iron loss and many women of childbearing age suffer from iron deficiencies. Iron is found in foods like beef, poultry, fish, and whole grains.

Vitamin D
healthier heart
It helps in the absorption of calcium and reduces
bone loss and risk of fractures. Vitamin D also plays an important role in heart health – an increased priority as you age. This nutrient is present in oily fish, orange juice and milk.

Vitamin B6
Energy production
It is important for heart health as it produces energy and supports the nervous system. The needs for this vitamin are greater after the age of 50. Foods like beef, poultry, and fish are some of the richest food sources.

Reduces migraines
In fact, magnesium is involved in hundreds of processes, including muscle and nerve function or energy production. It may also have other health benefits, such as reducing migraines and helping with anxiety. Dark chocolate, black beans, quinoa or avocado are some of the foods rich in this mineral.

Vitamin B12
Promotes good digestion
It is needed to produce red blood cells and to digest properly, among other important functions. After the age of 50, it is estimated that 10 to 30% of women absorb less vitamin B12 present in foods such as meat, milk and eggs. This is because the body produces less stomach acid, which is needed to absorb it in its natural form.

Vitamin C
improve immunity
It helps in the production of collagen, which strengthens bones and smoothes wrinkles, strengthens hair and improves immunity. Its daily intake for an adult is about 100 to 1000 mg. Kiwis, strawberries, parsley, citrus fruits and cabbage are rich in vitamin C.

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