The passing of time changes us. Our shapes change, tastes change – in terms of clothing, hobbies, men -, so also our lifestyles and our diet. Changing our organism, it becomes necessary to take certain foods rich in vitamins and minerals strategic for our well-being.
“Especially for us women, it is essential to” accompany “the different hormonal phases of our life with the correct intake of nutrients, to get to live menopause serenely, as if it were a rebirth and not the end”, explains the doctor. Manuela Baldi, expert in Preventive Anti-aging Medicine, nutrition, food intolerances and clinical dietetics.
We met her in Milan at the Paola Mele Medical & Cosmetics Agency, an agency at the service of beauty, for him and for her, which offers services, treatments and consultations aimed at physical and mental well-being.
So how does the integration of minerals and vitamins change according to a woman’s age? “First of all, I advise anyone, at any age, to take 15-20 minutes of sunshine a day, without putting filters, because sunscreens do not allow you to activate the vitamin D, a real panacea in the fight against free radicals, which cause the aging of cells and consequently of the skin ».
Then, here below and in our gallery, the advice regarding the minerals and vitamins to be taken according to age. «The suggestion is always to be followed by a nutritionist doctor, which assesses the patient’s condition as a whole, and above all prescribes suitable supplements, as the minerals and vitamins listed, in order to be effective, must be taken in larger doses than those found in food. Never rely on do-it-yourself ».
Minerals and vitamins for a 30 year old woman
«First of all, a woman at this age must follow a balanced lifestyle as much as possible: healthy eating plus non-stressful physical activity (for example, 60 minutes of walking every other day). As vitamins, I recommend the complex ACE: A, also known as retinol, is present in orange fruits or vegetables and cheeses and helps keep the immune system healthy; C contributes to the production of collagen and helps to assimilate iron better: for this reason I always recommend squeezing a little lemon juice on the steak; finally, E is used for cell renewal and protects against smoke damage and we find it in extra virgin olive oil and whole grains.
Associated with the vitamin D, called the sun, it is good to assume the vitamina K, or naphthoquinone, useful for proper blood clotting, found in tomatoes, spinach, turnip greens, but also in the liver. This, to be assimilated, must be synthesized by the intestinal flora, which must be well functioning.
Regarding minerals, I recommend the triad magnesium, zinc and selenium: the first, to keep the vital energy high; zinc and selenium, on the other hand, for skin maintenance.
Finally, thefolic acid, but I recommend this at any age: taken constantly can contribute to lowering homocysteine ​​levels, which if accumulated in the blood can increase the risk of cardiovascular diseases ».
Minerals and vitamins for a 40 year old woman
“At 40 it’s good to stock up on vitamin B12: it gives energy, but it must be taken constantly, as it is water-soluble. It is found in all those foods of animal origin, such as cheese, fish and meat. Then, good for whey proteins, useful for strengthening and toning the muscles. Yes to taking multivitamin supplements to counteract fatigue and energy drops and yes to taking Omega 3, ideal for fighting bad cholesterol, cell oxidation and for controlling the risks of cardiovascular and cognitive diseases, such as Alzheimer’s. There are rich fish such as salmon, herring, mackerel and sardines ».
Minerals and vitamins for a 50 year old woman
«With menopause on the way or already on, apart from continuing to take folic acid e vitamin B12, I also recommend the betaina, found in beets, quinoa, broccoli, spinach, amaranth and oats: it serves to destroy homocysteine, making it unusable. Also, yes to the magnesium, which also favors the absorption of other minerals ».
Minerals and vitamins for a 60 year old woman
«At 60 it is good to continue taking the vitamins and minerals already undertaken in previous years: the magnesium; the C vitamin, which defends the immune system; there vitamin D3 in association with K; the Omega 3 and 6, to counteract the aging of organs and skin ».
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