As we get older, especially after turning 40, our bodies go through important changes. During this time, it is important to get the right vitamins and minerals to stay healthy and feel good. Instead of only relying on supplements, which might not work well, it's best to eat a balanced diet full of important nutrients.
Here's your healthy diet plan that includes all essential vitamins and minerals you need.
Vitamin B12: Essential for blood and brain function
Once you cross 40, it becomes important to focus on vitamin B12 for maintaining normal blood and brain function. While younger adults often obtain sufficient B12 from foods such as meat, fish, dairy, and eggs, absorption tends to become less efficient with age, particularly around 50 when stomach acid levels decrease, says Bangalore-based hematologist Radhika Krishnan.
Consider incorporating a supplement or multivitamin, aiming for the recommended 2.4 mg per day. Fortunately, any excess B12 is easily eliminated through urine, alleviating concerns of overconsumption.
Calcium: Vital for bone health
The role of calcium in preventing fractures for individuals over 50 remains a topic of debate. Although bones primarily absorb calcium earlier in life, this nutrient continues to be crucial for bone health as we age. Additionally, calcium plays a vital role in muscle contraction, nerve function, and various biochemical reactions within the body, says Krishnan.
Most women between the ages of 40 and 50 should target a daily intake of 1,000 mg, increasing to 1,200 mg for those over 50. Fortunately, there is a variety of calcium-rich foods available, including dairy products, tofu, sardines, broccoli, almonds, and spinach, which can easily fulfill these needs.
Vitamin D: To safeguard against age-related changes
Vitamin D takes centerstage after 40 due to its protective role against age-related health issues. Deficiencies in vitamin D have been associated with diabetes, heart disease, multiple sclerosis, and certain cancers, all of which become more prevalent as we age. Moreover, vitamin D is crucial for calcium absorption in the body.
To meet the recommended intake (20 μg or 800 IU daily for individuals over 50), consider including foods such as salmon, tuna, mackerel, and egg yolks in your diet. However, since the body's ability to synthesise vitamin D from sunlight diminishes with age, supplements may be necessary for some individuals.
Balancing nutrients for optimal health
Achieving a well-rounded intake of essential nutrients is critical for overall health beyond 40. Proteins, fats, and glucose provide energy and support vital bodily functions. Protein sources like meat, fish, and beans should be incorporated into daily meals, along with healthy fats from sources such as soybeans, fish oils, and seeds.
Vitamins B6 and folate also play pivotal roles in nerve function and cell maintenance. These nutrients can be found in foods such as grains, nuts, and vegetables, offering ample amounts to support overall health, says Krishnan.
Mineral essentials
Potassium is essential for organ function, particularly for the heart and muscles. It helps in stabilising blood pressure and reducing the risk of osteoporosis and stroke. Bananas, lentils, and sweet potatoes are excellent dietary sources of potassium.
While the debate on calcium supplementation continues, it remains clear that adequate intake is essential for bone health. Including foods rich in calcium, such as dairy products, tofu, and leafy greens, as part of a balanced diet is crucial.
A healthy lifestyle
In addition to nutrition, maintaining a healthy lifestyle after 40 is crucial for overall well-being. Regular exercise, sufficient sleep, and effective stress management all contribute to long-term health. Routine health check-ups are also important for early detection of potential health issues.
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