As we age, our nutritional needs change, and it becomes even more crucial to prioritize the nutrients that support our health and well-being. In order to take care of our families, have energy for daily life, wake up in time for work AND show up every day for ourselves, we need to adjust the food that we are eating on a daily basis to make sure that we have enough of the crucial nutrients.
For women in their 40s and beyond, here are five essential nutrients to focus on:
- Calcium: Calcium is vital for maintaining strong bones and preventing osteoporosis, which becomes a more significant concern with age. Dairy products, leafy greens, and fortified foods are excellent sources. Some good examples of places to find calcium in your diet are cheese, milk, greek yogurt (for added protein), spinach and kale!
- Vitamin D: This nutrient aids in calcium absorption and plays a role in immune function. Spend some time in the sun and include fatty fish, eggs, and fortified dairy or plant-based alternatives in your diet. Add foods like salmon, tuna, cheese, milk or even vitamins to your diet!
- Fiber: To support digestive health and manage weight, increasing your fiber intake is key. Strive for 25g of fiber a day in your diet AT A MINIMUM! Enjoy whole grains, legumes, fruits, and vegetables to boost your fiber intake.
- Omega-3 Fatty Acids: Omega-3s help reduce inflammation and support heart health. They help lower triglyceride levels and are considered the healthy fats in your diet. Include fatty fish like salmon, flaxseeds, chia seeds, and walnuts each week to get the benefits of these fatty acids.
- Vitamin B12: As we age, our bodies may have difficulty absorbing B12, which is essential for energy and cognitive function. Vitamin B12 is naturally found in animal products like means and cheeses, but can also be in fortified foods like cereals and granola bars. Consider supplements of these if necessary.
Maintaining a balanced diet that includes these nutrients can help you feel your best and support your long-term health after the age of 40. AND the added benefit to making sure these are included in your diet is that your family also is getting nutrients essential to their growth and development.
If you still struggle to include these nutrients in your diet, reach out to us and schedule a free consultation at www.13stripesfitness.com/free-intro today to work with one of our nutrition coaches.
For more resources about these essential nutrients check out https://familydoctor.org/40-womens-nutrition-metabolism-needs/