Good Lifestyle

Entering your forties comes with a lot of precices: a feeling of self stronger self, the stability of your career and the ability to say no. That said, there are also things that work against you when you hit the BIG 4-0. Your breeding system slows down, which also makes you more likely to gain weight and you start losing key nutrients that keep you healthy. The good news is that you can thwart the slide on the scale and keep your body shaped tiptop if you do wisely with the right foods.

"A fully dense and dense diet of variety-filled nutrients is certainly the best option for optimal health and to avoid any micronutrient or macronutrient gap," says Sam Presicci, RD, a dietician registered in the lead.Food in Austin, Texas. "But sometimes, life comes! You can complete, but it is important to use high quality supplements if you do it. You get what you pay."

Here are 10 key nutrients for women in the quarantine to help prevent the nutritional deficiencies we get older - more how to get them from the food.

Eat this: Cheese, yoghurt, milk, sardines, green leafy, skin salmon on salmon

Bones are starting to become weaker and lower every year after 35 years, Presicci says, but you can slow down bone loss using enough calcium.

"Calcium plays an important role in maintaining bone health and muscle contraction later in life. Aim for 1,000 international units (IU) to 2,500 daily IUs, "says Kayla Fitzgerald, R & D, Dietitian registered in Charleston, South Carolina. To put this in perspective, three ounces of cooked salmon provide about 450 IU vitamin D, depending on theNational health institutes.

Eat this: Sardines, salmon, tuna, cheese, egg yolks, fortified cereals and milk

Vitamin D + Calcium = Your best you.

"Vitamin D Play a role in the absorption of calcium, muscle and nervous function and immune system health, "says Mary Broe, R & D, a certified dietitian at the Rhode Island Hospital of Providence, Rhode Island.

Vitamin D can also keep your reproductive system. "This vitamin is associated with levels of testosterone and estrogens. Optimal levels of testosterone in a woman will help keep muscle mass, while the appropriate level of estrogen will keep his sex strong and keep menopause and Irregular periods at the bay, "says Jonathan Valdez," says Jonathan Valdez., Rd, a dietician registered withNutrition Genki In Astoria, New York and the Media Spokesman of the New York State Academy and Dietetics.

The admission of vitamin D postmenopausic has also been linked to a reduced risk of breast cancer, according to aProspective European Survey on Meta-Analysis of Cancer and Nutrition.

Our body can synthesize vitamin D, there is an easy way to get it: "Have a little bit outside! Go for a walk, a hike, a bike ride or a kick to breathe to Fresh air ", recommends Broe.

You can also visithit your 600 UI per day your diet.

Eat this: Green vegetables, soy, pomegranate juice

Osteoporosis Affects 10 million US adults, 80% of whom are women, which is a frightening statistic. But consume enough vitamin K jointly with calcium and vitamin D has been linked to stronger bones throughout the life, according to theNational health institutes. Women should get 90 micrograms of vitamin K a day.

Eat this: Liver, spinach, black peas, asparagus, Brussels sprouts

You may have heard of the function of folate inprenatal healthBut it is also important for women who have made children, says Suzanne Dixon, R & D, a dietitian approved at theMesothelioma center in Portland, Oregon.

"Folate of natural food sources - not supplements - help protect the cerebral function as we get older. Taking a supplement of folic acid is not a good idea, because too much folate can increase the risk of certain cancers, In particular, colon cancer. That's why the food trumpe a pill, especially for folate in the crowd of more than 40 years, says Dixon.

Half a cup of cooked spinach offers 130 micrograms;More than a third of your 400 per day goal.

Eat this: Gland squash, potatoes, lentils, spinach

Too much sodium is harmful for your heart (see: explosion of arterial pressure) and your bones. Recommended consumption is 2,300 milligrams a day, but the 40-something typical of 3,800 milligrams, says theAcademy of Nutrition and Dietary. This is where the potassium enters.

"Potassiumplays an important role in the regulation of blood pressure because it reduces the effects of sodium blood pressure. Potassium supplementation is generally not recommended because excess amounts can cause arrhythmias and damage the GI tract, "says Fitzgerald." In fact, the Food and Drug Administration limits potassium supplements on the counter with less than 100 milligrams, so you "d must take a lot of pills to meet your needs with supplements."

Eat this: Beans, tuna, chicken, potatoes, bananas

Vitamin B6 is particularly important if you have been on birth control. "If you have been - or continues to take oral contraceptives, can your vitamin B6 hit a weak," says Broe. "These are responsible for the metabolism of macronutrients such as carbohydrates, proteins and grease."

Look for 1.3 milligram of B6 each day. A cup ofChickpeas You will get almost all the way, with 1.1 milligram.

Eat this: Beef, Seafood, Greek Yogurt, Eggs, Nuts

You now know that calcium and vitamin D are pivots when it comes to strengthening bone resistance. But fall shortprotein can do damage too. A lack of dietary proteins was related to a higher risk of neck fractures in a study published in theJournal of Nutrition, Health and Aging.

Although all protein bars and lined powders, the supermarket shelves would make you think otherwise, it is not too difficult to meet your daily protein needs in your normal diet.The average person of 140 pounds needs about 50 grams a day, which is equal to a cup of Greek yogurt, an egg and a half-cup of cottage cheese.

Eat this: Fortified cereals, lentils, beef, oysters, spinach

The iron is the most common nutrient deficiency around the world, theWorld Health Organization Reports, and it's a big problem because the iron helps to oxygen move through your body via hemoglobin in your blood.

"As you fear at work and at home, you do not want to feel tired on the way," says Valdez. "Keep your iron up tocompensate for the blood loss of your usual menstrual cycle and avoid anemia is so important. "

Women aged 20 to 50 shouldLook for 18 milligrams each day And a cup of white beans gets you almost halfway with eight milligrams.

Eat this: Sunflower seeds, almonds, vegetable oils, peanut butter, spinach, broccoli

QuiteVitamin E Can reduce the risk of cardiovascular victims and colon cancer in women under 65 years of age.

"Vitamin E is also an antioxidant that can help slow aging and keep skin healthier longer," says Valdez.

You need 15 milligrams a day, according to theNational health institutes, which equates to an ounce of almonds, three tablespoons of peanut butter and a cup of spinach. No negative effects have been bound to eat more than enough vitamin E, but over-complementation could contribute to the risk of colon cancer.

Eat this: Almonds, spinach, cashew nut, peanuts, black beans, peanut butter

The proper absorption and use of vitamins C and E and iodine rely on the presence of magnesium. This useful mineral is also connected to the management of pain, muscle function, hormones, inflammation and sleep. With all that in mind, you can Discover why it is crucial to hit your 320 milligrams-a day Allowance at this decade of occupied hormonal fluctuation.