With age, the female body changes under the influence of hormonal changes – many have become mothers, and the abilities of the internal organs are depleted, which affects the condition of the skin, hair, nails. Some vitamins are poorly absorbed, and if they are insufficiently supplied to the body, a shortage is formed, which greatly affects health. What vitamins should women supplement after 30 years of age?
Calcium
Calcium-containing foods – cottage cheese, cheese, dairy products, but often there is not enough time to fit all this into your diet. And there are many women who do not like dairy products. As a result, calcium does not accumulate in the body, teeth deteriorate. Nails exfoliate and hair splits or falls out, cardiac activity suffers. You should pay close attention to this fact and periodically replenish the lack of calcium in the body. Snack on yogurt and cheese, boil porridge in milk or take mineral and vitamin complexes that include calcium in the composition.
Vitamin D
Calcium is absorbed provided that there is enough vitamin D in the body. And according to research, women after 30 years have an acute shortage of it. During solar activity, most are busy with office work. And walks take place in the evening, when vitamin D is no longer available. In addition, the composition of cosmetics includes barriers that protect the skin from ultraviolet radiation, but also from this important vitamin. Be sure to take advantage of sunny weather and be in the sun for at least 15 minutes on a clear day. Increase your intake of fish, liver, sour cream, butter and eggs – these are also a source of vitamin D.
Magnesium
Magnesium is not only responsible for the nervous system – it plays an important role in women’s health, especially during PMS. Magnesium is contained in green leaves, nuts and mineral water, and besides the latter, rarely anyone pays enough attention to salads and dishes with nuts. In addition, the greens sold in the markets are often grown in greenhouses, and their magnesium content is significantly underestimated. If you are worried about cramps, bad mood, anxiety, insomnia, then add magnesium to your diet immediately! Eats seeds, spinach, lettuce, vegetables, dried fruits and nuts.
Iron
In women after 30 years of age, iron stores in the body are significantly reduced, therefore, many experience rapid fatigue and lethargy, attributing symptoms to motherhood or hard work. And office workers constantly consume coffee and tea, which interfere with the absorption of iron. Do not ignore beef, liver, eggs, broccoli, spinach in your diet. Drinks a lot of ordinary water and, if necessary, take pharmacy supplements.
Vitamin C
Vitamin C not only helps the immune system fight viruses, it is also responsible for blood circulation, which affects the appearance and condition of the skin, the work of the heart and other internal organs. To stay young, you need to consume vitamin C in the right amounts – and this is fruits every day, sauerkraut, spinach and bell peppers.
Be healthy!