As we age, it is important to get the proper nutrition to remain healthy for as long as possible. This is especially true for women after they reach menopause. Women over 50 are at an increased risk for things like heart disease and brittle bones. This is why it is so important for older women to be sure they are getting all of the essential vitamins and minerals their body needs to avoid these common complications. Read on to find out 5 of the essential vitamins and minerals that women over 50 need in their diet.
Whether it be through diet or supplementation, calcium is one of the most important nutrients an older woman can have. This nutrient is known for strengthening bones. That makes it absolutely vital when it comes to preventing bone disorders such as osteoporosis, a very common condition that affects older women. Calcium can be obtained through calcium supplements or incorporating a daily glass of milk into the diet.
2. B Vitamins
B vitamins have been shown to provide a variety of health benefits for older women. Studies have proven that vitamins B6 and B12 can lower the risk of stroke and the chances of developing heart disease, which happens to be the number one killer of women over 50.
Magnesium deficiency is a common problem for older women because your body is less capable of absorbing magnesium as you age. It's important to remain stable in this nutrient because it lowers blood pressure and can even help prevent type 2 diabetes. The easiest way to increase your magnesium is by taking a magnesium supplement.
4. Vitamin D
Vitamin D is an important vitamin for aging women for a number of reasons. First, it is known to support bone health and strength. Second, numerous studies have shown that vitamin D can be linked to a lower risk of breast, colon, and esophageal cancer. You can increase the vitamin D in your diet by eating more egg yolks, fatty fish, and milk. You can also take a vitamin D supplement.
5. Omega 3's
Omega-3s are important for older women because they can prevent irregular heartbeats, arterial plaque build-up, and high blood sugar. There are a variety of omega-3 supplements on the market, but you can also incorporate omega-3s into your diet by eating more salmon, walnuts, and flaxseed.