5 groups of nutrients older women need to supplement

As women age, the amount of estrogen hormone decreases rapidly, especially when entering menopause. At that time, the rate of cardiovascular disease is higher, which is the leading cause of death. Therefore, to prevent cardiovascular disease, osteoporosis, breast cancer, high blood pressure... you need to have a suitable supplement regimen. Down here HealthNewsDaily provides 5 groups of essential nutrients:
1. Vitamin D
Women who have insufficient vitamin D can cause brittle bones, even worse, osteoporosis. A new study published in the New England Journal of Medicine has shown that women taking high daily doses of vitamin D can reduce their risk of hip fracture by 30% as they age.
There are 3 sources of vitamin D: skin, diet and supplements. Unfortunately, as the skin ages, it is also less able to produce vitamin D. Therefore, women should supplement this vitamin D deficiency by drinking low-fat milk daily, about 3 cups of skim milk. In addition, you can supplement with low-fat yogurt or cheese made from skimmed milk, orange juice...
Vitamin D helps the body absorb calcium, helping to keep bones healthy.
Illustrations: Healthnewsdaily.
2. Calcium
Calcium helps the body produce new bone cells. As women enter menopause, the ability to produce new bone cells also decreases. Drinking milk doesn't provide enough calcium to make a difference.
Therefore, according to experts, in addition to drinking milk, women also need a daily diet rich in calcium. Older women should take a 600mg calcium supplement twice daily.
The two main forms of calcium in supplements are calcium carbonate and calcium citrate. Calcium carbonate is inexpensive but for better absorption should be taken with food, while calcium citrate is taken on an empty stomach.
In addition to dairy products, calcium is also found in tofu, cereals, soybeans and rice-based beverages, vegetables such as broccoli, kale and cabbage. Certain soft-boned fish, such as sardines and salmon, also have calcium.
3. Omega-3 fatty acids
According to a study published in the American medical journal, eating fish high in omega-3 fatty acids helps reduce the risk of cardiovascular disease in women. Omega-3 is a form of polyunsaturated fat. According to the American Heart Association, this fat helps reduce the formation of plaque in the coronary arteries and lowers blood pressure. It has the effect of increasing good cholesterol and lowering bad cholesterol.
Fish oil supplementation with 1-4 g per day reduces triglycerides (a component in blood fats) by 20 to 50%. Therefore, experts recommend that women should eat these fatty fish such as tilapia, salmon or cod at least twice a week.
Olive oil contains monounsaturated fatty acids, which are also very good for health.
4. Vitamin B12
After menopause, women often lack many important nutrients, including vitamin B12, leading to the risk of anemia. Research shows that women with anemia often consume less protein, folic acid or vitamin B9, iron, vitamin C and vitamin B12.
A deficiency in vitamin B12 can lead to fatigue, weight loss, poor memory, confusion, and depression. Therefore, it is often indicated to treat dementia, enhance concentration. Specifically, the daily dose of vitamin B12 for adults is 1.4mcg. The source of this vitamin can be found in meat, fish, poultry, eggs, milk... For women on a diet, taking vitamin B12 supplements is essential.
5. Folic acid or vitamin B9
Folic acid is an essential nutrient for women not only during pregnancy but also in old age. Signs that you are deficient in this nutrient are anemia, weight loss, fatigue, and headaches. According to a study published in the American Journal of Medicine, women who consume a lot of folic acid have a lower risk of developing high blood pressure. 94,000 women aged 27 to 44 and about 62,000 between 43 and 70, with no history of high blood pressure, participated in the study.
Experts compared women who took at least 1,000mcg of folic acid per day with those who consumed less than 200mcg. The results showed that people who supplemented with more than 1,000 mcg/day had a very low rate of high blood pressure, only 6/1000 people.
However, this does not mean that women should supplement with 1,000 mcg of folic acid per day, but only need about 400mcg. Green leafy vegetables, oranges, lemons, squash, nuts and olive oil are rich in this nutrient.
Theo Phuong Trang - VnExpress