Heart disease can be a heart attack or heart failure . According to statistics, the U.S. , heart disease is the leading cause of death no.1 in the world, while the hub is in third position.
For women age, the essential nutrients that needed the body are very important for health, in addition to medical care, they may also help protect against the risk of heart disease and may also increase the risk of other chronic diseases, such as the osteoporosis, diabetes, cancer and hypertension.
5 Essential nutrients for older women :
1. Vitamin D
Lack of vitamin D can cause weak bones or osteoporosis. Search the "New England Jornal of Medicine " , said that taking high doses of vitamin D can reduce the risk of hip fracture by 30 percent among women .
Sources of vitamin D
There are 3 ways to get vitamin D, which is leather, food and vitamin supplements to arrive. Skin- year-old woman has a low production of vitamin D, exposure to sunlight. But, this can be overcome by consuming 8 ounces of low-fat milk to 4 servings per day.
In addition, according to Dr.Correa, women are advised not to drink too much milk, it is best to replace it with a low-fat yogurt, cheese, multi- vitamins, hard or vitamin D or of coconut juice as orange enriched daily. Benefits of Vitamin D for the body to absorb calcium, which is useful to stay strong to keep your bones.
2. Calcium
Calcium helps the formation of new cells in the bone marrow. For women, the decline stage of menopause, the ability to form new cells in the bone marrow. Consume milk every day is not enough calcium that the body needs. Calsium is good essential nutrients for older women.
Sources of Calcium
According to Dr.Correa is necessary to meet " the additional supply of calcium in the body, apart from the food you eat every day, have mature women, 600 mg calcium supplements to eat twice a day. There are two types of calcium in the list of essential nutrients, that is calcium carbonate and calcium citrate. According to the National Institutes of Health, calcium may be better absorbed when you eat , while calcium citrate can be absorbed on an empty stomach.
In addition to dairy products, calcium is found in cereals knowing, drinks soy on rice, vegetables like kale, broccoli, mustard, sweet bony fish such as sardines or salmon.
3. Omega 3 Fatty Acids
According to a study published in the Journal of the American Medical Association in 2002 , the consumption of fish and omega -3 fatty acids are associated with a lower risk of heart disease in women. Omega - 3 fatty acids can contribute to the growth of plaque deposits in the arteries and lowers blood pressure.
According to Dr.Correa, studies have shown omega- 3 fatty acids can increase good cholesterol and bad cholesterol. Several studies have shown that fish oil supplements consumed about 1-4 grams per day can reduce triglyceride levels by 20-50 percent.
Sources of omega -3 fatty acids
Fatty acids by eating fish, especially salmon, tilapia, cod, and is at least 2 times a week Omega-3. In addition to olive oil contains unsaturated fatty acids are good for your health.
4. Vitamin B12
According to recent studies, can affect women after menopause who lack certain nutrients at an increased risk of anemia. The researchers followed 73,000 postmenopausal women WHO initiative of health, of which 5.5 % are anemic involved in the study of women. This was discovered by researchers in women who consumed less protein, folic acid (or the so-called vitamin B9), iron, vitamin C and vitamin B12.
A lack of vitamin B12 that may occur with age. Older women are unable to absorb the hydrochloric acid in the stomach enough of this vitamin. Women who can not get enough B12 fatigue, weight loss, memory loss, dementia and depression.
Related
It is recommended to consume up to 2.4 micrograms of vitamin B12 per day for older women. Vitamin B12 is found in fish, meat, poultry, eggs, milk and cereals. Dr.Correa also recommends injections of vitamin B12, because it can be one of the best ways for the body to absorb the vitamin.
5. Folic Acid ( Vitamin B9 )
Although folic acid is known as one of the essential nutrients for pregnant women, but folic acid is needed for older women. Folic acid or folate is a vitamin B - complex required by the body to make red blood cells. Giving little folic acid anemia, weight loss, fatigue, headache, and amino acids in the blood are high.
After Jornal of the American Medical Association in 2005, the fact that the risk of hypertension can reduce if the women eat lots of folic acid. Researchers studied nearly 94,000 women aged between 27 and 44 years and 43-70 years, about 62,000 women who had no history of hypertension was older. The researchers compared women who consumed at least 1,000 micrograms of folic acid every day with those who consumed less than 200 micrograms per day.
They found that 12,347 older women have high blood pressure, and those who consume the amount of folic acid with a larger number, only 18 percent have had. This does not mean that women should consume 1,000 micrograms of folic acid per day, but it is recommended to consume at least 400 micrograms of folic acid per day, the researchers suggested.
Sources of folic acid
Folic acid is often found in oranges, green leafy vegetables,pumpkin, fruits, nuts and olive oil. Thus an explanation of some essential nutrients for older women - health articles
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