Nutrients That You Need After 50 Years Old
By: C. Sass
Why you need it: Scientific journals have been bursting at the seams in recent years with new
research about the importance of vitamin D, and according the data, the vast majority of women
aren’t getting enough. One recent study found that adults with the lowest blood vitamin D levels
were about twice as likely to die from any cause compared to those with the highest levels.
Other studies have linked adequate intakes to lower rates of obesity, type 2 diabetes, heart
disease, high blood pressure, osteoporosis, depression, certain cancers, and brain disorders
such as Alzheimer’s disease.
This key nutrient is also tied to enhanced immunity, muscle functioning, and injury prevention (pretty impressive, huh?). Vitamin D’s nickname is the “sunshine vitamin” because exposure to the sun’s ultraviolet rays triggers its production in the body, but you can’t rely on the sun as your sole source. Your location, cloud cover, smog, time of day and year, and sunscreen use all affect your UV exposure and vitamin D production.
How to get it: Some of the best natural food sources include wild salmon, whole eggs (the D is
in the yolk),
Why you need it: Bone density declines more rapidly after 50, and one in three women over this
age will experience a bone fracture. Research shows that in the first years after menopause,
women may lose three to five percent of their bone mass annually, and increases in calcium intakes generally don’t offset the losses. Calcium is also required for muscle contractions, so
this mineral allows you to get the most from every workout. It’s also needed for nerve function,
and helps maintain your body’s acid/base balance, so there are plenty of reasons to strive to hit
the suggested mark.
How to get it: Plant-based sources, including dark leafy greens, beans and lentils, nuts, and
Why you need them: Probiotics have been shown to boost immunity, improve digestive and skin
health, lower “bad” LDL cholesterol, fight gum disease, and enhance weight control, so there’s
plenty to benefit from for women over 50.
How to get them: While foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics.
Omega-3 fatty acids
Why you need them: The omega-3s DHA (docosahexaenoic acid) and EPA (eicosapentaenoic
acid) are essential fatty acids that have been tied to vision and brain protection, healthy hair and
skin, improved circulation, reduced muscle soreness, a lower risk of heart disease and
depression, and a reduction in inflammation, which is a known trigger of aging and disease. This
remarkable list of benefits makes getting sufficient amounts of these good fats particularly
important in your 50s.
How to get them: Fatty fish like salmon
Why you need it: Getting enough of this key “maintenance mineral” which is involved in more
than 300 bodily reactions can keep your energy soaring and allow you to look and feel like
you’ve turned back the clock. Magnesium helps maintain normal muscle and nerve function,
keeps heart rhythm steady, supports a healthy immune system, preserves strong bones, and
slashes stroke and heart disease risk. It also helps regulate blood sugar levels and promotes
normal blood pressure, but many women fall short of the recommended intake.
How to get it: Good food sources include spinach, almonds, cashews, black beans, quinoa, and
pumpkin, sesame, and sunflower seeds.
Why you need it: Fiber-rich meals result in a steadier rise in blood sugar and a lower insulin
response, as well as a slower rate of digestion and absorption, which keeps you fuller longer
and delays the return of hunger. It also keeps you “regular” by helping your digestive system
stay in tip top shape, and getting enough fiber is also a smart weight control strategy. Research
has shown that for every gram of fiber we eat, we eliminate about seven calories. That means if
you eat 35 grams a day, you’ll essentially “cancel out” 245 calories—a savings that could
effectively stave off age-related weight gain.
How to get it: To bolster your intake, rely on foods that are naturally fiber-rich, like fruits and
vegetables (especially those with an edible skin and/or seeds or tough stalk) beans and lentils,
and small portions of nuts and whole grains, including oats, whole grain rice, quinoa, and barley.
Health.com: 20 Best Foods for Fiber
Why you need it: Water, your body’s most important nutrient, is required for every bodily
process, and you lose water from your body each minute of the day. Replacing those losses
adequately can help you reap the benefits of water, including optimized mood and metabolism,
as well as better digestive health (especially if you’re stepping up your fiber game), and glowing
skin. Good old H2O is also linked to weight control. A recent study found that when middle-aged
and older adults drank two cups of water prior to eating a meal, they ate between 75 and 90
fewer calories. Another 12-week study found that adults who gulped extra water lost about 30
percent more weight following the same diet compared to those who drank less. And a small
German study found that drinking two liters of water a day could result in burning up to 95 extra
calories, an effect that could help fend off age-related weight gain.
How to get (more of) it: According to the Institute of Medicine (IOM), women ages 19 and over
need 2.7 liters of total fluid per day (more than 11 cups). About 20 percent of your fluid needs
are met by food, but that still leaves nearly nine cups based on the IOM’s guidelines. While
other beverages may count as fluid, water is the best way to meet your daily needs, so strive for
at least 16 ounces four times a day.
Posted January 2, 2018 3:16pm
Proverb 17:6 " Children's children are a crown to the aged, and parents are the pride of their children" Grandparents are truly bless. One generation cease, and another begins. As grandparents age the hair becomes gray as wisdom shows her beauty. Love abounds as the generations comes and goes. "Psalms 145:4" Our generation commends yoür works to another, they tell of your mighty acts."
Submitted By: Linda S.
Posted March 17th, 2016 7:26pm
Submitted By: Dr. Roslin G.
Adapted from: How to Leave an Inheritance to Your Kids
5 simple steps can prevent a lot of bickering or hurt feelings
by Jean Chatzky, April 24, 2013
Posted January 25th, 2016 7:26pm
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