Women over the age of 50 are at higher risk for developing age-related health problems due to various factors including poor nutritional habits. Maintaining a well-balanced diet and consuming the essential nutrients for bone, heart and overall body health is often simply a matter of choice in lifestyle habits as well as knowing what nutrients are best for your age. Take a daily multivitamin as a supplement to eating nutritiously, and talk to your physician regarding additional vitamins needed for continuity of good health.
Zinc, Vitamin C and E
The immune system is important for protecting your body from harmful substances such as those acquired from breathing polluted air, chemicals in foods or diseases associated with existing medical conditions. As women age, protecting the immune system is significant because aging can lower the ability of your body to fight disease, notes the American Dietetic Association. Vitamins C and E as well as the mineral zinc are immune system protectors that aid in healing wounds, and protecting you from bacteria and viruses. Women over the age of 50 are recommended to consume 8 mg of zinc daily, which is naturally found in poultry beans and nuts. Vitamin C is recommended at 75 mg and vitamin E intake is 15 mg per day. Vitamins C and E are found naturally in fruits and vegetables.
Calcium and Vitamin D
After menopause, women are at increased risk for developing osteoporosis, or bone thinning, due to hormone changes. Calcium and vitamin D are essential to maintaining bone health as women age, and increased daily intake of these nutrients can help prevent bone loss. Women over the age of 50 are recommended to take 1,200 mg of calcium daily and 400 to 600 international units of vitamin D, notes the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Vitamin D is important in this process because calcium cannot properly absorb into the body without this nutrient. Food sources of calcium and vitamin D include fortified milk and dairy products, saltwater fish and egg yolks.
Vitamin B6, B12 and Folate
Vitamins B6 and B12 are important for protecting the aging woman from heart disease, nerve cell damage and in preventing certain types of anemia. Your body requires vitamin B6 to make hemoglobin, which helps to oxygenate tissues, and this is important for maintaining red blood cells and heart health. These B vitamins work with folate, or vitamin B9 to convert the amino acid homocysteine into methionine, a building block for protein. Without enough of these B vitamins, your body is susceptible to excess amounts of homocysteine, increasing the risk for cardiovascular problems and cancer. Daily intake of vitamin B6 is 1.5 mg and vitamin B12 is 2.4 mcg. Folate is recommended at 400 mcg per day. Food containing these vitamins includes beans, whole grains and vegetables.
References
- Agency for Healthcare Research Quality: Women: Stay Healthy at 50+
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Calcium and Vitamin D
- American Dietetic Association: Nutrition for Older Women
- National Policy and Resource Center on Nutrition and Aging: Dietary Reference Intakes for Older Adults
- Office of Dietary Supplements: Vitamin and Mineral Supplement Fact Sheets
- Harvard School of Public Health: Three of the B Vitamins
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