Vitamins are essential for people of all ages. But for those after the age of 40, the vitamin supplement becomes more important, according to Prevention. And here are 7 types of vitamin you should supply after 40 years old.
1. Vitamin B12
While children and young people easily absorb this vitamin from foods like meat, fish, eggs, milk, then for those who are over 40 years old, this ability starts to slow down because of the change of acid stomach concentration. Therefore, you need to add about 2.4 mg of vitamin B12 each day to supply nutrients for blood and brain function.
Although our bones can absorb the majority of necessary calcium before, but when over 40, our bone begins vulnerable. Enhancing of calcium from the diet with calcium-rich foods like milk, broccoli, spinach, or taking supplements will help protect your bones from diseases like osteoporosis and fractures.
- Vitamin D
The deficiency of vitamin D after the age of 40 is prone to cause related diseases such as diabetes, multiple sclerosis and colorectal cancer. Additional, vitamin D also helps increase the ability of absorbing calcium for the body.
An important function of magnesium is to help regulate blood pressure. People after 40 years old, especially women who are lack of magnesium will be easily at risk of high blood pressure and diseases related to diabetes, and inflammation. You should supply about 320 mg of magnesium each day from dark green vegetables, nuts and seeds to control blood sugar.
Researches show that for women after menopause, the supplement of potassium about 3.1g each day can keep your blood pressure under control. Potassium is found in bananas, sweet potatoes, turnips, beans and lentils. However, if you tolerate too much potassium, it can cause gastrointestinal damage and cardiac arrhythmias.
- Omega 3
In terms of classification, omega 3 is non-vitamin, it is a type of fatty acids, but the huge benefits that it brings to human health, especially those over 40 years old is indisputable.
Research shows that omega-3 helps reduce blood pressure and cholesterol which are harmful for the body. Omega 3 also plays an important role in memory and brain activity. You can load more Omega 3 from fish, walnuts and vegetables.
Like Omega 3, probiotics are not vitamins, but it is very necessary for women over 40 in preserving intestinal health, weight control and development of Insulin.