Don’t forget to fill these 7 nutrients after 40 years old

After 40 years of age, people’s muscle mass begins to decrease, weight gain, the risk of chronic diseases such as hypertension, diabetes, and cancer increases year by year… Christine Kirkpatrick, registered dietitian at the Cleveland Clinic in the United States, cautions that for over 40 years For people, one of the ways to stay healthy is to get enough nutrients.

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  1. Vitamin B12. Vitamin B12 is an important substance that can replenish the nervous system. Lack of vitamin B12 can cause lassitude, depression, memory loss, nervousness, paranoia, and multiple cognitive impairments, and even increase the risk of senile dementia. Fish, meat, eggs, milk, seafood and other animal foods and fermented foods such as fermented bean curd and soybean meal are good sources of vitamin B12.
  2. calcium. After age 40, bone density gradually decreased. If calcium intake is insufficient, the body will “stolen” calcium from the bones, endangering bone health. Therefore, it is best to take calcium sooner. In addition to eating green leafy vegetables, dairy products, soy products and other calcium-rich foods, but also pay attention to eat less food high salt and high oil, reduce calcium excretion.
  3. Vitamin D. Vitamin D helps calcium absorption and promotes bone health. The study found that vitamin D deficiency is associated with diabetes, heart disease, breast cancer, and colorectal cancer. The best way to supplement vitamin D is to enjoy the sun. In natural foods, fat-rich fish, especially salmon, sardines, dried mushrooms, and egg yolk and animal viscera contain vitamin D, which can be targeted for supplementation.
  4. Magnesium. All of the body’s metabolic processes are inseparable from the participation of magnesium. Because magnesium can reduce the content of cholesterol in the blood, prevent arteriosclerosis, but also expand the coronary artery, increase the blood supply of the heart muscle, has a very important protective effect on cardiovascular and cerebrovascular, known as “cardiovascular guardians.” Magnesium also has the effect of lowering blood pressure and blood lipids. If magnesium is lost in the body, migraine may occur, causing dysmenorrhea, cerebral apoplexy and other diseases. Many foods contain magnesium, such as buckwheat noodles, millet, corn and sorghum, such as coarse grains, beans, peas and kidney beans, leeks, mustard, dried mushrooms, mushrooms, seaweed, carambola, persimmons, bananas, peanuts and sesame, etc. Also contains magnesium.
  5. Potassium. Potassium is one of the key nutrients for maintaining the normal operation of the human body. Studies have confirmed that potassium plays an important role in preventing chronic diseases such as high blood pressure, preventing calcium loss and making bones more sturdy. The best food sources of potassium are vegetables, especially green leafy vegetables and algae.
  6. Omega 3 fatty acids. Studies have confirmed that omega 3 fatty acids are very beneficial to health and can not only prevent senile dementia, but also delay aging, enhance memory, and prevent cardiovascular and cerebrovascular diseases. The main food sources of omega 3 fatty acids are: sardines, salmon, tuna and other deep-sea fatty fish; oil in olive oil, tea oil, safflower oil, flaxseed oil, perilla oil, grape seed oil, etc. are higher than other vegetable oils Walnuts, almonds, and other nuts are also good sources of omega 3 fatty acids.
  7. Probiotics. Probiotics are neither vitamins nor minerals, but Kirkpatrick notes that probiotics are required for people over the age of 40. There is increasing evidence that probiotics help maintain healthy weight and even reduce the risk of heart disease, diabetes, and stroke. Yogurt, pickles and other fermented foods can be supplemented with probiotics.

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