Health Tips: Intake of nutrients is important for every age group of human beings, especially women. We put our best efforts to maintain a balanced diet full of nutrients, however, we cannot truly obtain all the nutrients we need from the food we consume.

People who stick to diets put limits on their food intake, which results in nutrient deficiencies. In order for women’s bodies to function properly, some nutrients like iron, calcium, and vitamin D, among others are a must and important.

Keeping important nutrients for women in their 40s, Nutritionist Lovneet Batra has shared some nutrients every woman should add to their diet in their 40s and beyond for a healthy lifestyle.

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5 Essential nutrients for women in their 40s

Protein:

It is one of the most essential nutrients, which helps to keep our muscles strong, which is important for maintaining the balance and mobility needed as we age. Women always prefer to sit more and less exercise which compounds a natural ageing process called sarcopenia, which is a loss of muscle mass. Therefore, eating enough protein sources like beans & lentils, and dairy products like milk cottage cheese and plain yoghurt is recommended.

Calcium:

To strengthen your bones intake of Calcium is a must for women. Also, nutrient is needed for our heart, muscles and nerves to function. To increase your calcium intake, focus on incorporating whole foods including dairy, leafy vegetables, and ragi, into your diet.

Iron:

Iron always is needed for the growth and transport of oxygen to your tissues. Women in their 40’s experience changes and this period correspond to perimenopause for most women and are associated with the risk of iron deficiency anaemia. Enough iron we can get from nuts, legumes & beans, leafy vegetables, and fortified grain is essential in this phase. Iron is best absorbed with Vitamin C.

Vitamin B:

Ageing can lead to altering the functioning of our organs, therefore intake of Vitamin B vitamins is important. As it keeps the cellular and organ system processes of your body running smoothly. Vitamin B-rich foods include legumes, leafy vegetables and more.

Vitamin D:

In the 40s, intake of vitamin D helps protect against age-related changes. Deficiencies in Vitamin D have been linked to various health issues. Also, it is essential for the Absorption of calcium in the body. Sun is the best source of Vitamin D along with dietary sources such as mushrooms, egg yolk, fish, fortified grains & cereals.