Good nutrition for women's health in their 40s

After the age of forty, the body has many changes, the risk of disease is increasing, so it is extremely necessary to change the menu accordingly. Let's learn more about healthy nutrition for women in their 40s!

Good nutrition for women's health in their 40s

After the age of 40, hormones change, so a woman's body has many changes. Resistance as well as the ability to absorb nutrients decreases. At this time, you need to pay special attention to your health more than before. And one of the top factors that you should focus on is nutrition.

In addition to building a scientific menu, balancing nutrients with each other, there are a number of nutritional components that experts recommend to enhance in daily meals.

Because they are an effective "assistant" for metabolism, slowing down the aging process. Let's find out more about what those substances are!

Calcium against osteoporosis

After the age of 30, less calcium is absorbed by the bones. When turning 40, the amount of calcium in the bones decreases even more at a rapid rate. At this stage, the bones of women in their forties have begun to hollow and weaken. This phenomenon of osteoporosis will easily cause fractures (as long as the patient has a slight injury).

Therefore, a healthy menu for women aged 40 should have at least 1200mg of this mineral to keep bones strong. We advise you to try to absorb calcium naturally through daily foods such as yogurt, soy milk, broccoli, etc.

Omega-3 strengthens the brain

This fatty acid is indispensable in the list of healthy foods for women over 40 thanks to the great benefits it brings. Specifically, omega-3 will be a "savior" to help you regulate blood pressure and blood cholesterol, while strengthening the brain, fighting memory loss in the elderly. So, don't forget to add salmon, walnuts, etc. to your menu!

Magnesium and potassium help balance blood pressure

Blood pressure is one of the common phobias in middle-aged people. For women over the age of 40, the risk of high blood pressure, diabetes, etc. is higher. Therefore, it is suggested that you supplement with dark green vegetables, nuts and beans to provide the body with about 320mg of magnesium per day.

In addition, you should also eat more bananas, radishes, sweet potatoes, etc. to load about 3100mg of potassium through daily meals. This mineral also helps in controlling blood pressure. However, you also need to be careful not to absorb too much to avoid bad effects on the digestive system and heart health!

Naturally absorbed vitamins

The absorption of natural vitamins from daily meals is very good for women's health in their 40s. Here are some vitamins that we encourage you to supplement, watch carefully!

• Vitamin B12: At this age, the body's ability to absorb it is reduced due to changes in the acidity of the stomach. Therefore, you need to add more foods containing vitamin B12 to help replenish blood, good for the brain.

• Vitamin C: This vitamin plays a role in enhancing eyesight, fighting cataracts and helping to slow down the skin aging process.

• Vitamin D: Diabetes, colorectal cancer, hard multiple sclerosis, ... and some other diseases will be difficult to "find" to you thanks to the use of vitamin D. In addition, this substance also supports the body's absorption. more effective calcium.

Some healthy foods for women aged 40

The list of foods below will be specific answers for readers who are looking to learn about nutrition in their forties. Refer and remember to apply in the menu scientifically!

• Strawberries: With an abundance of antioxidants (phenols, anthocyanins, etc.), strawberries will help keep skin healthy and fight cell damage - the cause of many other diseases.

• Raspberries: This high-fiber fruit reduces the risk of disease for women over 40. (Each cup of raspberries has up to 8 grams of fiber).

• Lentils: Similarly, lentils will also be a very good source of natural fiber, effectively supporting the digestive system. Buy lentils here.

• Carrots, Pumpkin: Rich in carotenes is the most impressive benefit of these orange foods. They will help prevent breast cancer effectively for women aged 40.

• Sweet potatoes: Just add sweet potatoes to the menu, you will no longer have to worry about diabetes, skin aging, etc.

• Tomatoes: With an abundance of lycopene, tomatoes are considered one of the best anti-oxidant fruits.

• Whole grains: Add this name to the menu to provide vitamin E for the body, fight diseases in old age such as stroke or Alzheimer's.

• Salmon: Due to its high content of omega-3, DHA and EPA, this fish is very good for the nervous system, helping to enhance memory.

• Olive Oil: If you're looking for a good source of unsaturated fatty acids, don't overlook olive oil. Preventing diabetes, improving heart health, etc. are the great benefits of this oil. You can buy olive oil here.

• Soy milk: A variety of vitamins (A, B1, B12, ...), calcium, protein, ... are factors that help soy milk become an "enemy" of osteoporosis.

• Yogurt: Not only beautifies the skin, yogurt also contains a lot of calcium, vitamins A, D, ... very good for the health of women aged 40. Please choose low-fat yogurt! Buy yogurt here.

The above are suggestions for building a healthy diet for women aged 40. Try to adjust the menu to feel the positive change in the body! Don't forget to read other useful articles every day!

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