We now know that vitamins and minerals can be valuable allies for the well-being of the organism. However, the need may change over the course of life and in certain situations. With the onset of heat, for example, dizziness and headaches can become more frequent, especially for women women over 50: therefore, a useful strategy to run for cover is to focus on the right mix of minerals and vitamins, substances that can help prevent the sense of fatigue and weaknesstypical of the summer months, but also a counteract the first signs of aging it’s at protect the bonesespecially in the period of menopause.
So what are the most recommended vitamins and minerals for women past 50? Here are 7 to fill up on well-being!
Vitamins B2, B6 and B12
To counteract the annoying sense of exhaustion that can generate frequent headaches and dizziness, the B vitaminsespecially B2 or riboflavin, B6 or pyridoxine and B12 or cyanocobalamin.
“Aging can lead, particularly in women, to one decrease in the basal metabolic rate, which favors the increase of fat mass at the expense of the lean one“- explain the experts of the Medical Board of Meritene, the brand of Nestlè Health Science -“One of the first and most common symptoms is a strong and general feeling of tiredness. An important help, therefore, can come from the integration of the correct micronutrients into the diet, such as vitamins B2 and B6, essential for the metabolism of carbohydrates, proteins and fats, and vitamin B12which favors the assimilation of fatty acids“.
The B vitamins therefore play a fundamental role. But in what foods are found?
They are mainly present in Whole grainsin foods of animal originin the legumesin dried fruit and also in some green leafy vegetables like lettuce. Vitamin B12, which plays an essential role in the production of red blood cells and in the production of nucleic acids, is found instead exclusively in food of animal origin.
Vitamin D
By now we know that the Vitamin D is also a valuable substance in the period of menopause. It is in fact essential to maintain the balance between calcium and phosphorus within the body. In particular, Vitamin D regulates the absorption of calcium by the intestine and allows the calcium deposition in bone tissue. For this low levels of Vitamin D are related to a greater risk of osteoporosisa disease which, according to the estimates of the Ministry of Health, affects about 5,000,000 people in Italy, of which 80% are postmenopausal women. Between tips for keeping bones healthytherefore, lead a healthy lifestyle, follow a varied and balanced diet to prevent overweight and obesity, reduce salt consumption, not smoke, limit alcohol consumption but also take right amounts of calcium and vitamin D.
So how to fill up with this precious substance? Exposing yourself to sunlight. Vitamin D is indeed scarcely present in food. Small amounts are found in the egg yolk, a certain amount is found in the fatty fish like tuna, herring and mackerel, while it is very rich in cod liver oil.
Women’s Health Friendly Minerals: Calcium
To protect the bones after the age of 50, the average age in which, for women, a process of deterioration of the micro-architecture of the bone tissue begins, they are however minerals are also needed
“To slow down this process and help prevent the onset of more serious conditions, it is very important to supplement the intake of minerals such as calcium, magnesium and phosphorus“- Meritene experts underline again -“which contribute to the maintenance of bone density“.
Football, in fact, is considered the most important micronutrient in the prevention and treatment of osteoporosis. In addition to maintaining the bone structure, it also plays an important role in blood clotting, muscle contraction and the functioning of nerve cells. How to take it?
According to the indications of the Ministry of Health, football is present in milk and other dairy products such as yogurt and cheese, in the fishlike the blue one but also in octopus, squid and shrimp, and in many green vegetables such as rocket, kale, turnip greens, broccoli, artichokes, spinach and thistles. Although it is good to keep in mind that football of vegetables is much less assimilable than that of dairy products. Nuts are also considered a good source of calcium, especially almonds, peanuts, pistachios, walnuts and hazelnuts.
Magnesium
During menopause also increases need for magnesiuman ally of women’s health, not only because it fixes calcium and phosphorus in bones and teeth but also because it regulates the pressure blood and promotes protein synthesis. How to take it? The good news is that it is found in almost all foods, even if it is contained in larger quantities in green vegetables, legumes, whole grains, nuts and bananas.
Phosphorus
Finally, the health-friendly mineral for women over 50 is phosphoruswhose deficiency is in fact related to a greater risk of osteoporosis. However, phosphorus is not only important for the health of bones and teeth, but it plays an essential role also in the process of transforming food into energy. It also allows some of them to work B vitamins. Also in this case it is a mineral present in almost all foods, even if foods particularly rich in phosphorus I’m there meat (both red and white), milk and dairy products and some vegetables such as peas and broad beans.
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Source: Vanity Fair
