6 Nutrition Needed when Aged 40 Years and Over

As we get older, everyone needs the right nutritional intake. When you are over 40 years old, you will start losing muscle mass, slowing metabolism, and an increased risk of heart disease.
When aged 40 and over, you should begin to pay attention to the intake of nutrients, vitamins and minerals in the body. Therefore, here are the six nutrients and vitamins you need when you are over 40 years old.

1• Vitamin B-12

This vitamin can easily be found in animal products, such as meat, this content is very important to maintain the function of the brain, blood, and nervous system. If this vitamin deficiency, you will become weak, lose appetite, and lose weight.
Generally, you will get vitamin B-12 intake of a variety of balanced diet. However, when aged 40 and above, acid chloride levels in the stomach begin to experience problems. Therefore, vitamin B-12 can be found in some foods or dietary supplements.

2• Calcium

These minerals generally you can get on milk, cheese, and other products. Most of you may know the lack of calcium in the elderly can cause bone-related problems, namely osteoporosis and rickets.
Although before the age of 30 the body automatically absorbs a lot of calcium, but entering the age of 40, the calcium slowly began to disappear. Therefore, to prevent osteoporosis and other bone problems, you should start checking this mineral intake in your body.

3• Vitamin D

One type of this vitamin you can easily get when the body is exposed to sunlight and when you eat eggs and milk. This vitamin is important to absorb calcium in the body.
Vitamin D deficiency can lead to diabetes, cardiovascular disease, and other chronic diseases. When entering the age of 40, your body will begin to absorb the sun. As a result, you are potentially immune to vitamin D deficiency.
Therefore, you can bask in the sun a few minutes per day, or by eating foods containing vitamin D. If it is not possible to do so, you can take vitamin D supplements every day.

4• Potassium

Potassium is an essential mineral for performing basic muscle and nervous system functions. However, when you are inadequate of potassium intake in the body after the age of 40, it increases the risk of pain and muscle weakness, dehydration, cramps, diarrhea, constipation, and other muscle and nerve conditions.
Therefore, pay attention to potassium intake in the body. You can start by eating peanuts, coffee, chocolate, and green leafy vegetables.

5• Magnesium

This mineral is important in regulating blood pressure. In addition, magnesium is also important in producing energy and calcium absorption. This mineral is part of chlorophyll, so you can find it in green leafy vegetables, beans, and walnuts.
When entering the age of 40, you must pay attention to these mineral levels in the body. You can include these minerals in the daily diet.

6• Omega-3 fatty acids

Although not classified as vitamins and minerals, the content of omega-3 fatty acids in the body is important to note, especially for those aged over 40. These fat acids serve to maintain blood pressure and good cholesterol levels for the body.
In addition, these fatty acids can improve brain function. You can get them from fish oil and seeds, such as flaxseed and soybean oil.

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