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Every woman over 50 needs 15 vitamins to be healthy and happy

author
Mar 25, 2018
11:46 P.M.

With age, the need for some important nutrients in our body grows even more. We must be aware of how we can replenish those nutrients.

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Our body requires different nutrients to live a balanced and healthy life and to function properly each day. One of the special nutrients is Vitamins, which even more important for women above 50 years of age.

According to Shared, the following 15 vitamins are vital for women to maintain their good health and overall all balanced life.

1. B12

Important for brain and nervous system both, this helps to produce red blood cells. As the age increases, women's stomach acid thins out and it is increasingly more difficult to absorb this vitamin.

So, women must ensure that they are having plenty of food items like clams, trout, and liver that is rich in B12.

2. Magnesium

A continuous supply of magnesium in your body means that your energy levels are always maintained. It is also required for various bodily reactions. Food items that are rich in magnesium are spinach, almonds, and cashews.

Source: Shutterstock

Source: Shutterstock

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3. Zinc

Zinc is one of the most vital nutrients required to boost the immune system. If one has conditions like diabetes or that of liver and kidney, they might actually lack zinc in the body. So, eating food items like red meat, beans, and oysters are very important.

4. Iron

Iron repairs cells and helps to transport oxygen throughout the body. One must eat food items like beef, chicken, leafy greens and fortified breakfast cereals to increase iron consumption.

5. Folate

Otherwise known as B9, Folate helps to prevent anemia and also lowers the chances of heart disease and stroke. It can be found in spinach, beans, peas, and oranges.

Source: Freepik

Source: Freepik

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6. Vitamin C

This vitamin stops cataracts, heals wounds faster, and helps to prevent certain kinds of cancer. Vitamin C is found in orange juice, citrus fruit, and peppers.

7. Potassium

Potassium helps to lower blood pressure and protect a person from hypertension, heart attacks, and strokes. Bananas, broccoli, and potato skins are mostly rich in potassium.

8. Vitamin D

This vitamin strengthens bones and helps during chronic pain. Vitamin D can be absorbed from sunlight or by eating foods like cheese, tuna, and egg yolks.

9. Omega-3 Fatty Acids

Omega-3 help to reduce the buildup of plaque in the arteries and also regulate the metabolism of the body. For arthritis patient, they help to control inflammation. They can be found in flaxseed, salmon, and walnuts.

10. Lutein

Lutein helps to prevent cataracts and further eye degeneration that comes with age. This vitamin can be consumed by eating kale, broccoli, spinach, and eggs.

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Source: Freepik

Source: Freepik

11. Calcium

With age, the body tends to make up for the lack of calcium by extracting it from our bones. This may weaken the bones and lead to fractures and painful conditions like Osteoporosis. To consume calcium sufficiently, one must eat food items like cheese, yogurt, and figs.

12. Vitamin B6

This is important for keeping the immune system in check. It also builds metabolism and stops weight gain. B6 is typically found in potatoes, chicken, and beans.

13. Probiotics

Probiotics help you absorb several nutrients from food items. With age, these bacteria in your gut lower. So they can be replenished by eating yogurt, kefir, and dark chocolate.

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14. Fiber

Fiber maintains the blood sugar levels, regulates digestion, and maintains metabolism. Food items like fruit and vegetable skins, seeds, beans, and whole grain bread provide a healthy dose of fiber for the body.

15. Proteins

The older you get, the muscle mass tends to decrease in your body. So one must eat more beef, chicken, and beans to balance out the diet.

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