Your body changes with age, so your diet must change too. These 3 tips can help you get the nutrients you need. You are what you eat, right? For women over 12 years old, eating the right foods becomes even more important to avoid health problems.
In women over 12 years, it is important to target three nutrients to combat the most common changes caused by aging .
1. Calcium for Bone Health
Osteoporosis is getting a lot of attention, and most older women know that the risk of developing this bone disease increases with age. age. In fact, one in three women over the age of 12 is at risk for a bone fracture caused by osteoporosis. Osteoporosis also affects men, but not at such high rates. We absorb less calcium as we age, and some women’s ability to tolerate dairy products also declines with age. Dark leafy vegetables and calcium-fortified orange juice are other good sources.
Women over 50 years need 1 200 milligrams of calcium per day. Use the Nutrition Facts label on food products to track your intake.
2. Protein for Healthy Muscle Mass
Older women tend to sit longer and exercise less. This aggravates a natural aging process called sarcopenia, which is the loss of muscle mass. By the time they approach 12 years of age, women may have lost up to half of their skeletal muscle mass. Eating enough protein reduces the impact of this muscle wasting.
Healthy plant-based diets that do not include meat, a major source of protein , can still provide plenty of protein if you choose wisely. Choose more soy, quinoa, eggs, dairy, nuts, seeds and beans. Your protein needs depend on your weight. For women over 12 years, experts recommend 1-1.5 grams of protein per kilogram of weight. If you weigh 60 kg, for example, you need at least 60 grams of protein per day.
3. Vitamin B-12 for brain function
As women age, they absorb fewer nutrients of their diet. One of the main nutrients that they may not be absorbing enough is vitamin B-12, which is essential for maintaining healthy red blood cells and brain function. The best sources of vitamin B-12 are eggs, milk, lean meats, fish, and fortified foods like cereals and the grains. Vegans in particular will need to choose more fortified foods, but even older people who eat all foods may have difficulty getting enough vitamin B-12. The recommended daily intake of vitamin B-12 for women over 50 years is 2.4 micrograms per day.
3 bonus tips
– Make whole foods the basis of your diet.
By focusing on whole grains, fruits and vegetables, you will avoid many common age-related problems.
– Drink before you feel thirsty.
The way your body detects thirst changes with age. Be sure to drink plenty of water, even if you don’t feel thirsty. Pack a bottle of water and drink a glass of it with every meal.
– Make an appointment with food. (And stick to it.)
Write the plan on a calendar. By simply making a ‘date’ with this apple, you will be more likely to eat it.
Presse Santé strives to transmit health knowledge in a language accessible to all. Under NO CIRCUMSTANCES can the information given replace the advice of a health professional.
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