What women should be eating as they age, discover why?
Whole grains: Whole grains are a good source of fiber, which can help to prevent constipation and promote digestive health. They are also a good source of vitamins and minerals, including B vitamins and iron.
Lean protein: Lean protein is important for maintaining muscle mass and strength. Good sources of lean protein include chicken, fish, beans, and lentils.
Low-fat dairy: Low-fat dairy products are a good source of calcium, which is important for bone health. They are also a good source of protein and vitamin D.
Healthy fats: Healthy fats, such as those found in nuts, seeds, and avocados, can help to protect against heart disease and stroke. They can also help to promote brain health.
In addition to these general guidelines, there are some specific nutrients that women should be sure to get as they age. These include:
Calcium: Calcium is important for bone health. Women over the age of 50 should aim to get 1,200 milligrams of calcium per day.
Vitamin D: Vitamin D helps the body absorb calcium. Women over the age of 65 should aim to get 600 international units (IU) of vitamin D per day.
Iron: Iron is important for carrying oxygen throughout the body. Women who are still menstruating should aim to get 18 milligrams of iron per day. Women who have gone through menopause should aim to get 8 milligrams of iron per day.
B vitamins: B vitamins are important for energy production and mental health. Women should aim to get 400 micrograms of folic acid per day, 1.3 milligrams of vitamin B6 per day, and 2.4 micrograms of vitamin B12 per day.
It is important to note that these are just general guidelines. The best way to determine what you need to eat is to talk to your doctor. They can help you create a personalized eating plan that meets your individual needs.