Several major changes take place in a woman's life at 40; menopause being the most significant one. After this age, women may also be at a greater risk of suffering from osteoporosis and heart diseases. Women also experience constant fatigue and lack of energy during this phase of life. One of the ways to overcome and prevent this is to have a healthy diet with essential vitamins and minerals. At this stage of life, relying only on diet in order to gain all the nutrients may not be sufficient due to the lack of nutrients in our current food supply.
What are vitamins, anyway?
Vitamins are essential chemicals that take part in all your body's processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. So you need to get vitamins from the foods you eat or from vitamin supplements. The need for certain vitamins varies according to your stage of life. When you don't get enough of a particular vitamin you need, you run the risk of serious health problems. Many women know that eating five servings of fruits and vegetables each day is a good way to get their essential vitamins. Most women, though, don't eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.
Fat-Soluble Vitamins vs Water-Soluble Vitamins
Vitamins are usually classified according to whether they are fat soluble or water soluble. Vitamins A, D, E, K, and CoQ10 are fat soluble. The B vitamins as well as vitamin C are water soluble. Fat-soluble vitamins need the presence of fats and certain minerals to be absorbed by the digestive system, and are stored mainly in the liver and fatty tissues. Since they are stored in the body, they do not need to be consumed as regularly as water soluble vitamins, but pose greater risk of toxicity when taken in excess. Water-soluble vitamins, on the other hand, are not stored in the body in significant amounts. They are normally readily excreted in urine, and so must be replenished into the body daily to avoid being depleted. They are also more easily lost in cooking.
Essential Vitamins & Minerals to Aid in Weight Loss & More
Vitamin A
Benefits: helps prevent eye problems and improves your eyesight , promotes and regulates a healthy immune system, is essential for the growth and development of cells, keeps skin healthy and helps in keeping off infectious diseases. Vitamin A, in older women, is required for healthy functioning of the epithelial cells in the body.Food Sources: milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
B Vitamins
All B vitamins are important to a woman's health. However, three vitamins in particular -- vitamins B6, B12 and folic acid -- are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA. Except among alcoholics or other severely malnourished people, B vitamin deficiency is rare. When it does occur, B vitamin deficiency can cause irritability, depression and confusion. It can also cause tongue and mouth inflammation. This vitamin is very important in case a woman plans for pregnancy after 40. Folic acid (a “B” vitamin) is essential to have a healthy pregnancy and avoid birth defects. In other cases, vitamin B is essential for the production of red blood cells, for enhancing immunity and also for energy production. B complex vitamins are also necessary to avoid memory problems.
Vitamin B6 (pyridoxine)
Benefits: It's important for metabolism and also for brain function. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it. Vitamin B6 deficiency can result in a form of anemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen.
Food sources: avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.
Vitamin B12
Benefits: is important for metabolism, normal cell division, protein synthesis, gives you energy and good for the nervous and digestive systems. B-12 taken under the tongue or in spray form is better absorbed. Anemia is one of the most common consequences of vitamin B-12 deficiency. But, also a lack of B-12 can cause memory loss, disorientation and tingling in the arms and legs. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B-12 supplement. Vitamin B-12 levels can be measured by a blood test. If you're over age 50, you may have difficulty absorbing vitamin B-12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B-12. Your doctor can advise you if a blood test or supplement is needed.
Food sources: include cheese, eggs, fish, meat, milk, and yogurt.
Vitamin C (also called ascorbic acid)
Benefits: is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, blood vessels and is required to build a strong immunity system. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function. Vitamin C plays an important role in the prevention of Alzheimer's disease by functioning as an antioxidant.
Food Sources: red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Vitamin D
Benefits: strengthens bones because it helps the body absorb bone-building calcium. It helps boost your immune system, reduces risk of serious diseases, and is helpful in preventing degenerative diseases as well as a cold or flu. The recommended dose is 1,000-2,000 IU daily. Vitamin D is usually categorized as a fat-soluble vitamin. However, it actually functions as a hormone in the body that helps activate calcium and phosphorus into the bloodstream which are important minerals for keeping bones strong. Because calcium and vitamin D are closely linked, many doctors recommend that older people, especially postmenopausal women, take a combined calcium and vitamin D supplement.
Food Sources: This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Multi-Vitamins
A multivitamin has a broad range of vitamins that can help close the gap in the weight loss process. Avoid a multivitamin that has both calcium and iron (iron can block calcium uptake). Get one that is mostly organic and food-grown. Also, you can get it in capsule or gel form, not made from gelatin (which is made from skin and bones of pigs, cows or horses). Check your multivitamin, it may have enough B-12. One of the best multivitamins for women of all ages is prenatal vitamins. Make sure your multivitamin has the recommended dosage for your age and your vitamin needs.
Calcium & Magnesium
Apart from the above mentioned vitamins, minerals like calcium and magnesium are also very essential. Calcium helps in maintaining healthy bones and teeth. Along with vitamin D, it also helps in the prevention of osteoporosis. It is recommended to talk to your doctor in case you are taking any prescription medication, as the effectiveness of calcium interferes with prescription medicines. Some women may also require magnesium as it helps in calcium absorption in the body. Calcium all alone can be constipating, but the magnesium will help with that. Also, magnesium relaxes your arteries so that you won’t get heart problems from the calcium. Calcium all alone can be constipating, but the magnesium will help with that. Also, magnesium relaxes your arteries so that you wo because animals are ingested with antibiotics to make them grow faster and stay alive longer. Probiotic replenishment helps fight off unfriendly pathogens. Flatten your stomach by taking probiotics as well as digestive enzymes. Choose a probiotic with as high a count of live bacteria as you can find and keep in the fridge since they are live organisms. Take your probiotic on an empty stomach.
How to Handle Taking Your Vitamins for Maximum Results:
- Take your multivitamin, vitamin D and Omega-3 with breakfast or lunch.
- Probiotics should be taken on an empty stomach.
- Take your iron at least 2 hours away from your multivitamin and before a meal.
- You can take vitamin B-12 and other vitamins anytime usually with a meal.
- It is recommended that you take 600mg of Calcium and 400mg of Magnesium at least two hours apart from taking other pills.
- Drinking plenty of water helps act as a solvent for many vitamins and minerals and carries nutrients into and waste out of cells.
Note that vitamin supplements (multivitamins) should be taken only after consulting your doctor. Taking excess vitamins can lead to an overdose, and hence, they should be taken only in prescribed or recommended amounts. You should remember that it is necessary to go for multivitamins that fulfill the body’s requirements of vitamins. You can research the market to find the best multivitamin. Also, check out “The Vitamin Bible” by Earl Mindell, it has been the go to source for vitamins for years. The book provides valuable information about a wide range of vitamins. I even remember doing a book report based on The Vitamin Bible when I was in high school over 20 years ago (I got an “A”).
Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice.
Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Assignment
References
Best Multivitamin for Women Over 40 by Madhura Pandit
http://www.buzzle.com/articles/best-multivitamin-for-women-over40.html
“Essential vitamins for women at every age”
http://women.webmd.com/guide/essential-vitamins-for-women-at-every-age
Health Supplements Nutritional Guide
http://www.healthsupplementsnutritionalguide.com/vitamin-list.html
Teen Health from Nemours reviewed by Mary L. Gavin, MD
http://kidshealth.org/teen/misc/vitamin_chart.html
4 Supplements Every Woman Over 40 Needs, by Dr. Oz Fans
http://www.drozfans.com/dr-ozs-advice/dr-oz-4-supplements-every-woman-over-40-needs/
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
Picture Sources
Vitamins & Minerals
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Omega-3
http://lifeforceinhealth.com/images/health_nutrition/minerals_vitamins.jpg
Vitamins & Minerals
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