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5 essential vitamins for women over 50 years old

Throughout our lives we have to face different stages of change And, we are not only talking about a change in our appearance, our priorities or our personal situation, but also about changes in our metabolism.

And the fact is that our body will not have the same nutritional needs at 20 years old or at 30, which from 50. Stages of transformation to which it is necessary to know how to adapt, but which from these ages onwards it is more necessary than ever to know how to face them to ensure our health.

Changes in our mood, hormonal, weight gain caused by a slower metabolism, poorer sleep, hot flashes caused by menopause, reduction in muscle mass… The stage of changes in mature women is not exactly easy. Precisely for this reason, from these ages onwards it is more important than ever that you do not turn your back on your well-being and that you incorporate these vitamins that should not be missing in your daily diet.

Vitamins after 50 years

Normally, the body obtains all the nutrients that the body needs through the daily food And of the vitamins in each of these foods, there are certain vitamins necessary for cellular functioning and to counteract all these changes, which need to be consumed to a greater extent.

  • Vitamin D
    From the age of 50 and with the arrival of menopause, women experience greater bone loss and the risk of suffering from osteoporosis increases. Precisely for this reason, the intake of vitamin D and calcium is essential, especially at this stage. A vitamin that you can find in foods such as tuna, cheese, egg yolk, liver… As for calcium, we recommend consuming cheese, yogurt, milk…
  • Omega-3 fatty acids
    They not only help prevent irregular heartbeats, but also plaque buildup in the arteries, inflammation, as well as control sugar levels. Omega-3 can be found in foods such as flaxseed oil, salmon, chia seeds, walnuts…
  • Vitamin B6
    This vitamin helps a lot with heart health, energy production and support of the nervous system. You can find it in meat, poultry, some cereals or fish, among others.
  • B12 vitamin
    Another essential vitamin from any age, but especially from 50 onwards, is vitamin B12. A vitamin necessary for the production of red blood cells, to make DNA and to facilitate digestion.

    With the passage of time, the absorption of this naturally occurring vitamin through foods such as meat, milk or eggs becomes difficult in the body. Something directly related to the fact that our body generates less stomach acid, which is necessary to absorb this vitamin naturally. A stomach acid, which the synthetic vitamin does not need to be absorbed.

  • Iron
    Red blood cells need this mineral to produce enough hemoglobin. A protein responsible for cells transporting oxygen throughout the body, which you can get by eating meat, poultry, fish or enriched cereals.

    Although necessary, deficiency of this mineral is not common in postmenopausal women, especially because their menstrual periods have already stopped. Even so, it is important not to stop including it in your diet.

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