Essential Nutrients for Women Over 40 to Prevent Age-Related Issues.

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Nutrition for Ageing Adults

A healthy diet is crucial for ageing adults as muscle mass decreases, weight gain and the risk of chronic diseases increases. Food sources are better than supplements for getting the right vitamins and nutrients.

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Protein

Protein is crucial for women over 40 to prevent the loss of lean muscle mass due to hormonal changes during menopause.

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Vitamin B

B vitamins aid in energy production from food and assist in the formation of red blood cells, making them essential for women over 40.

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Calcium

Calcium helps maintain bone density, muscle and nerve function, and other biochemical reactions. Deficiency can lead to osteoporosis.

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Vitamin D

Adequate vitamin D intake is important for women as it helps in the absorption of calcium and has been linked to a reduced risk of various health issues, including diabetes and heart disease.

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Omega-3

Omega-3 fatty acids improve cognition, and heart health, and regulate cholesterol and triglyceride levels.

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Iron

Iron is necessary to make haemoglobin and prevent iron deficiency anaemia during perimenopause.

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Magnesium

Magnesium helps to regulate blood pressure, heart function, and blood glucose control. Deficiencies can lead to heart disease, diabetes, and inflammation.

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Potassium

Potassium helps regulate blood pressure, reducing stroke risk in postmenopausal women.

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Probiotics

Probiotics are essential for women 40 and up. They keep the gut healthy, lower the risk of heart disease, diabetes, and stroke, and help manage weight.

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Fibre

A high-fibre diet is linked to better physical performance, increased longevity, improved cognitive function, and reduced risk of heart disease.

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Folate

Adequate folate levels are crucial for the nervous system and can reduce the risk of depression, cognitive decline, and hearing loss in older women.

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Vitamin B12

Vitamin B12 is crucial for blood and brain function. Absorption decreases with age, especially after 50, due to declining stomach acid levels.

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Vitamin C

It is important for immune system function, and it is recommended that women over 40 increase their vitamin C intake to at least 400 mg a day.

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