10 Vital Nutrients for People Over 40
Our body goes through changes throughout
our life, and these changes affect our physical appearance, general
wellbeing, and even our mood. Once we enter our fifth decade, our bodies
go through some of the most significant changes we’ll even experience,
such as decrease in bone density, changes in the metabolism, etc.
However, while some of these changes cannot be prevented, there are
still things we can do in order to feel more healthy and vital. This
guide will introduce you to the 10 most important minerals, vitamins,
and nutrients that anyone over the age of 40 needs to know.
1. Antioxidants
As time passes, your body is exposed to various oxidizing processes.
These processes occur when free radicals, atoms/molecules/ions that are
constantly pounding your body, manage to cause cellular damage, which
causes aging. During the first few decades of our lives, natural
antioxidants in our body keep it protected from these free radicals, but
as time passes, the constant assault becomes too much for the body to
handle.
Recommendations and Dosage
The solution is to consume more foods that contain antioxidants in-order
to strengthen the body’s natural defenses. Antioxidants are abundant in
foods that are rich in vitamins C, A and E, and experts recommend five
portions of such foods daily. You can find these vitamins in nuts,
grapes, broccoli, garlic, and green coffee beans, amongst others.
2. Proteins
The body uses proteins as building blocks, and they are used for many
vital processes, including the construction of bones, hair and nails.
However, once you reach the 5th decade, protein breakdown increases,
causing the body to try and overcome this process by breaking down
muscle tissue, causing you to lose more and more muscle mass.
Recommendations and Dosage
The recommended daily intake of proteins is 150-200 grams (5-7oz) of
quality protein. Good protein can be found in eggs, lean beef, skinless
chicken, turkey breast, fish such as salmon and tuna, low-fat dairy
products, and legumes. It is important not to overdo it with protein
intake, to minimize the stress on the liver and kidneys.
3. Calcium
Calcium is a vital nutrient, responsible for blood clotting,
blood-pressure stabilization, and of-course, strengthening the bones.
The bones take damage all the time, but as time passes, bone density
decreases, a process that worsens when you’re in your 40’s, making the
bones more fragile. One of the main causes for this process is
osteoporosis, which affects women in their 50’s, as menopause lowers the
production of estrogen. In men, this process hits in their 60’s, as
testosterone production decreases.
Recommendations and Dosage
The recommended daily intake is 1000mg for people in their 40’s, and
1200mg for people over 50. Calcium can be obtained by eating dairy
products, whole sesame, cabbage, broccoli, beans, lettuce, quinoa, nuts
and almonds. Alternatively, calcium is also available as a supplement,
but it is recommended that you consult with your doctor before taking
any kind of supplement. Additionally, add foods that are rich in vitamin
C and magnesium, as they aid in calcium absorption in the body.
4. Vitamin K
In addition to preventing osteoporosis, vitamin K also aids in
strengthening the bones. This vitamin is responsible for activating
various proteins that are essential for bone health, increasing bone
density and reducing the risk of fractures.
Recommendations and Dosage
Consume green vegetables such as spinach, lettuce, or broccoli.
Consuming two portions throughout the day will provide the needed dosage
of vitamin K, while keeping your bones healthy.
5. Vitamin B12
B12 becomes much more vital once you reach your 5th decade of life, as
it is needed to maintain the functions of the brain and nervous system,
as well as participating in the metabolic process and is in charge of
energy production. B12 is usually obtained from meat, fish and eggs.
When we hit our 40’s, we may develop a deficiency of this important
nutrient, due to changes in the acidity levels in the stomach, which
makes it harder for the body to absorb it. Some of the most obvious
symptoms of B12 deficiency are: lethargy, stomachaches, anemia, and some
memory problems. It is highly advisable to ask your physician for a B12
levels test once a year.
Recommendations and Dosage
The simplest solutions is to increase your consumption of B12-rich foods
on a daily basis. Good sources are soy, canned tuna (in oil), beef,
salmon and cheese. B12 is water-soluble, so any excess quantities will
be naturally expelled. If you’re taking B12 supplements, the recommended
daily dosage is 2.4mg.
6. Vitamin D
Vitamin D deficiency is quite common, but becomes more risky as we age,
and in your 50’s, it can become truly detrimental to your health. The
reason is vitamin D’s affects on bone structure, immune system
functions, healthy muscle functions, protection against inflammation,
and more.
Recommendations and Dosage
Vitamin D is abundant in many foods, including eggs, fish oil,
mushrooms, cereals, dairy and more. Click here to learn more about
vitamin D. Vitamin D levels can be tested through a simple blood test,
after which a physician will determine the necessary supplementation
quantity. Since overdosing on vitamin D is unhealthy, it is advisable to
consult with a dietitian as to what foods should be consumed.
7. Fiber
Nutritional fibers are plant-based carbs that help maintain the health
of the bowels and their regular functions. Fibers form a “net” that
slows down food absorption as it moves from the stomach to the bowels,
thus reducing the load on the digestive system. Fibers become even more
important after the age of 40 as it catches fats, cholesterol, and
glucose – all of which can lead to cardiovascular diseases, as well as
type 2 diabetes. In addition, fibers help prevent colon cancer, and in
women it reduces the risk of breast cancer.
Recommendations and Dosage
The recommended daily dosage is between 25 and 40 grams of fibers, and a
balanced diet that includes four portions of fruits and vegetables,
legumes, and whole-wheat bread. In addition, adding oat bran to soups
and yoghurts will make it easier to get more fiber in your diet.
8. Potassium
Potassium is a mineral that plays a vital role in maintaining blood
pressure, which becomes even more important after the age of 40 in the
prevention of low blood pressure. In addition, potassium aides in
maintaining the healthy functions of the cardiac muscles, metabolism,
and PH balance in the body. People with low potassium levels will often
suffer from low blood pressure, muscular fatigue, and chronic lethargy. 
Recommendations and Dosage
The recommended daily dosage is 4,700mg, and can be maintained by eating
bananas, sweet potatoes, beet leaves, beans, salmon and spinach.
However, avoid overconsumption of potassium because in large quantities
it can adversely affect the digestion and cardiovascular systems.
9. Omega 3 Fatty Acids
Omega 3 fatty acids hold an important spot on this list because they
help neutralize and minimize some of the changes the body experiences as
it ages. Some of the aforementioned changes are increased risk of
cardiovascular diseases, changes in blood pressure, and an increase in
LDL cholesterol levels. In addition, Omega 3 has beneficial effects in
combating memory loss and dementia, and helps maintain the brain’s
health.
Recommendations and Dosage
Healthy individuals should consume as much as 500mg of Omega 3 daily,
while people with heart problems should consume between 800 and 1000mg.
These quantities are easily obtainable through the consumption of fish,
walnuts, flax seeds and leafy greens. It is also possible to take omega 3
as a supplement, but people who take anticoagulants should consult with
their physician first.
10. Magnesium
Magnesium is a vital mineral that takes part in many of the body
functions, such as the health of the bones, nervous system, muscles, and
energy production. After the age of 40, magnesium also aides in
regulating blood pressure, calcium absorption, and maintaining healthy
glucose levels in the blood. However, magnesium becomes harder to absorb
with age.
Recommendations and Dosage
Magnesium deficiency can be diagnosed through blood tests, but luckily, a
balanced diet can provide most of the necessary magnesium the body
needs, which is between 320 to 420mg per day. The best sources of
magnesium are avocados, spinach and beetroot, nuts and almonds, whole
grains and rice, tofu, and bran. If a healthy diet is not enough to
maintain adequate magnesium levels, supplements can be a good solution.
However, too much magnesium is not healthy, so it is important to
consult with a physician before taking those, as they may lead to low
blood pressure.