Women: Nutritional needs according to age

Nutritional needs can change over the years. In fact, there are vitamins and nutritional supplements for certain periods of life.

An adequate diet helps to cover the nutrient needs to keep them healthy. But, in the case of women, what is that food?

Susan Bowerman, nutritionist, offers a guide for some actions and nutrients to ensure optimal health at all ages.

at the age of 20

– Drink enough fluids: it’s easy to forget hydrate when you are rushing between studies, work and social activities.

– Bring nutritious snacks with you: Instead of piling on empty calories, choose healthier snack alternatives and try to include some protein.

– Calcium and potassium: Calcium is a nutrient that many women, regardless of age, don’t get enough of, said Bowerman, Herbalife’s senior director of global nutrition education and training.

Potassium is essential for the proper functioning of your heart and skeletal muscle mass, plus supports healthy blood pressure.

at the age of 30

– Watch your calories: During your 30s, your metabolism starts to slow down, and as you naturally start to lose muscle mass, you’ll find that maintaining your weight becomes a challenge.

– Proteins and iron: After 30, muscle mass decreases about 5% every decade. Weight training is important at any age, of course, but if resistance training isn’t part of your regular routine, now is a good time to consider it. Iron is another nutrient that many women do not get enough of.

at 40

– Protect your heart: cholesterol and blood pressure tend to increase as you approach menopause. Protect your heart with regular exercise and heart-healthy foods.

– Vitamin D and antioxidants: Be sure to consume vitamin D, which helps your body absorb calcium, in addition to strengthening the immune system.

Reserves of vitamin D tend to decline when women turn 40. Vitamin D is found in fortified dairy products, fatty fish, egg yolks and some fortified foods.

at 50

– Fibers: According to the Institute national heart, Lungs and blood, the risk of cardiovascular disease in women increases after the age of 55.

– Omega-3 and B12: Vitamin B12 is found almost exclusively in foods of animal origin and promotes the formation of red blood cells and the health of the nervous system.

At 60 and over

– Exercise: Without worrying about children and work, you will have more time for it enjoy life. Learn a new language, take a dance class, spend more time with your partner.
No matter what you do, maintain a regular exercise routine and check with your doctor before considering any intense cardiovascular activity.