What your body needs in terms of nutrition will change as you get older, and essential vitamins and minerals become more important to your overall health and immunity.wellandgood“.
Magnesium is a mineral that promotes bone strength and protein production. It also helps regulate stable blood sugar levels. If you want to increase your daily magnesium intake, look for fiber-rich plant foods, such as leafy green vegetables, lentils, legumes, and whole grains..
In addition to supporting overall gut health, probiotics also protect against allergies, relieve IBS symptoms, and can help with consistent weight management and fight inflammation. You can buy probiotics as a supplement, or incorporate them into your natural diet, such as yogurt and soft cheese are good for the gut as well..
Your body is less likely to absorb vitamin D from the sun as you age. For some, this may mean doubling your daily intake of vitamin D, to help absorb calcium and support bone, muscle and immune function..
To stock up on the sunshine vitamin, add some foods rich in vitamin D to your diet. Egg yolks, for example, are a great source of vitamin D. Fish like salmon and tuna are good sources as well. Milk and cheese contain a lot of vitamin D..
As you age, you will begin to lose more of this mineral than you absorb. Women over 50 should get 20% more calcium than other adults. There are plenty of other ways to increase your calcium intake. Replacement milk can contain fortified, especially coconut, rice and almonds, contains up to 450 mg of calcium per cup of other plant foods, such as white beans and collard greens.
Omega-3 fatty acids:
Omega-3 fatty acids (the “good” fats) support brain and eye health, and can help reduce the risk of Alzheimer’s disease, arthritis, and impaired vision..
As for good sources of these healthy fats, oily fish, such as mackerel and salmon, are among the easiest to find, and eat some plant foods like chia seeds and walnuts to get a boost of omega-3s..