It’s no secret that your body goes through some major changes as you get older. The vitamins you need are no exception.
The best way to get the right nutrients is to focus on making the main part of your diet fresh, plant-based and healthy. But supplements can be a good way to fill in the gaps when they happen. Work with your doctor, nurse, or a registered dietitian to see which vitamins you may need to serve you best.
Vitamin A
Talk about your overachiever: This
antioxidant boosts the immune system, improves vision, cuts the risk of
heart disease, and may slow skin ageing. It is found naturally in orange
fruits and vegetables, which can be eaten safely in abundance. As a
supplement, it can be toxic in large doses, so stick to the right
amount.
Vitamin A
B Vitamins.
The eight B vitamins help maintain
metabolism, muscle tone, and a sharp mind. Most important for young
women is B9 (folic acid), which keeps red blood cells healthy and guards
against cancer and birth defects. B vitamins are founds naturally in
whole grains, legumes and fresh vegetables.
Vitamin C
Despite its reputation as a cold fighter,
vitamin C has never been proven to prevent or cure the sniffles. The
antioxidant is also believed to boost your immune system and help
prevent heart disease, prenatal problems, and eye illnesses. It even
helps wounds heal faster and fends off wrinkles. Citrus fruits,
colourful peppers, berries and rose-hips, guavas, dark green veg and
potatoes are all rich sources of this vitamin.
Vitamin D
The vitamin, D could be
something of a wonder drug. Docs believe it can reduce your risk of
breast cancer by as much as 50 percent, and it may offer protection from
both ovarian cancer and diabetes. More happiness: D helps calcium
absorption and plays a central role in muscle function. The best way to
get this - the sun! The sun must be directly on your skin, so it is best
had earlier in the morning and later in the afternoon.
Calcium
Two words: strong bones. Women start losing
bone density in their twenties, Calcium is your single best defense,
and you should start taking it now. The mineral also helps build strong
teeth and nourishes your nervous system. The best-absorbed and most
effective calcium is naturally found in fresh, raw, leafy green
vegetables.
Iron
Too little of this mineral can spell anemia
(a lack of red blood cells) and a weakened immune system. Iron is also
important for women with heavy periods. Again, the richest source of
this mineral is fresh, leafy green vegetables.
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