They have been key in body care since the fourth decade.
Minerals and vitamins after 40 years are the key to slowing down the aging of the body. The fact is that the reserves of vitamins, proteins, hormones and minerals in women from this age are significantly reduced.
The lack of certain vitamins in the diet after 40 years is directly related to everyday discomfort.
Significant changes are seen in the woman’s body As water is lost, more fat is stored, less energy is expended, and muscle mass is reduced.
And if we add to this that hormonal changes cause a decrease in skin elasticity and a different distribution of fat (it is concentrated in the abdomen and hips), then the effect of more volume or swelling is obtained, which leads many women to seem much heavier than they really are. .
But in addition to wanting to shed “extra pounds,” you should also consider the diversity of nutrients found in healthy fats, iron, calcium, folic acid, and vitamin C, according to Generali’s website in Spain.
Calcium
Calcium is needed for keep your bones strong. Women begin to experience severe calcium loss progressively from the age of 40. For this reason, you should increase your calcium intake with foods such as broccoli, dairy products, soybeans, cabbage, or almonds.
Calcium also helps protect your teeth and keep your teeth healthy. In addition, it prevents some of the more common diseases after 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 a great source of vitamin D, as are dark leafy vegetables like spinach, oily fish, and fortified foods.
Potassium
Among the minerals and vitamins after 40 that should not be missing in your diet is without a doubt potassium. to behave as pain reliever for muscle aches and headaches. Migraine can be caused by a potassium deficiency in the body. In addition, it prevents constipation and dehydration.
Some foods that increase potassium levels are pistachios, soybeans, fruits like watermelon and bananas, potatoes, cocoa, or coffee.
Magnesium
Magnesium is an essential mineral that strengthens muscles and bones, helps produce antioxidants, and improves digestion. It also helps regulate blood pressure.
Magnesium is found in avocados, dried fruits, and whole grains, unrefined grains, legumes, and nuts.
Vitamin C
With age, the appearance of the skin also changes, spots appear, elasticity and firmness are lost. This is due to various factors such as environmental pollution, tobacco, difficulty coping with stress, and a nutrient-poor diet, among other factors.
Vitamin C is essential to stimulate collagen synthesis. It also delays the degradation of this due to its powerful antioxidant effect. The body gets it through certain foods such as citrus fruits, peppers, cabbage, and watercress.
Vitamin A and zinc
Vitamin A is interesting because it maintains the integrity of the mucous membranes. It would be wise to consume an average of 700 micrograms of RAE (retinol potency equivalent).
As for zinc, it is a mineral that promotes good health due to its antioxidant and healing properties. According to the ABC report, the body gets this micronutrient from foods such as mushrooms, whole grains, and shellfish.