Vitamins and minerals, are
like an army of soldiers, that fight
various infections, diseases, and
conditions every day. Although we can
easily absorb vitamins, when we're young,
things get harder when we hit 40. After
40, the body just doesn't work properly
anymore. The muscle mass starts
decreasing, the metabolism slows down, and
the risk of chronic diseases goes up
significantly. This is why it's important
to keep the body supplemented, with
certain nutrients like the ones on the
list;Vitamin b12
Vitamin b12 is important for the blood, and brain and can be found in fish, eggs, chicken, and milk. The vitamin is hard to absorb after the age of 40, due to the decrease in stomach acid, so you must take about 2.4 mcg. of it a day through some vitamin supplements.
Calcium
Calcium is an important mineral for the bones, it prevents the risk of fractures, and other bone problems which have been proven by several studies. However, other studies have shown, that calcium supplements, also increase the risk of heart attack, heart failure and stroke in postmenopausal women, so scientists are divided on its benefits.
Vitamin D
Vitamin D is one of the most important vitamins, for our body after we pass 40. Lack of it is a serious problem, that has been related to heart disease, MS and breast cancer. Vitamin D is essential, for the absorption of calcium in the body, and can be found in fortified dairy products, fortified grains and cereal and some types of fish. It's better to get the most vitamin D from the sun, as the body isn't able to absorb it, from foods properly.
Magnesium
Magnesium is another important mineral, that can regulate blood pressure, and is indispensable for anyone over the age of 40. Magnesium deficiency, has been related to diabetes, heart disease, and inflammation, and it also helps the body absorb calcium. The mineral can be found in beans, soy, nuts, avocado, and seeds our multivitamin supplements.
Potassium
Potassium is one of the most important minerals for our health. It plays a vital role in the maintenance of blood pressure regardless of age and has been related, to reduced risk of stroke in postmenopausal women. Studies have shown, that increased potassium intake can reduce the risk of stroke, although the increased intake, in the tests was 3.1 gr., which is far lower than the 4.7 gr. recommended per day.
Omega-3s
Although not technically a vitamin, omega-3 fatty acids have a spot on this list. Our body requires them after the age of 40, and lack of these compounds, has been related to heart disease and cognitive decline. According to research, Omega-3s can reduce blood pressure and cholesterol levels as well as the risk of heart disease. These compounds can keep your memory, and brain sharp -a recent study showed, that people with a high level of omega-3 fatty acids, have healthier brains and better cognitive performance.
Probiotics
Probiotics are essential for our gut, and overall health after we turn 40. There's a growing amount of evidence, which suggests that probiotics can keep your gut healthy, and reduce the risk of heart disease, diabetes, and stroke, especially in women over 40. Probiotics can be found in fermented foods and dairy products, but it's best to get them, through a supplement. They are live bacteria which can be destroyed, during the process of cooking, which is why supplements are the best choice.
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