We all know that it's extremely important to get enough vitamins and minerals to stay healthy and to prevent numerous health issues.

But did you know that our body's requirements for these elements change with aging?

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Vitamins have a lot to do in the body – they help fight off infection, send nerve signals, create new cells and prevent blood from clotting.

With passing years, our organs and processes undergo significant changes that results in hormonal fluctuations, alterations in brain performance and reproductive function.

Medical specialists say that our bodies need extra nutritive elements and less calories, when we age.

It might be much better to get sufficient amount of vitamins and minerals, following balanced diet, instead of swallowing supplements in pills.

Credit: Freepik

Credit: Freepik

When you're in your 30s, you try to balance your work, relations, baby and hobbies, gaining first place in multitasking.

For those, who plan getting pregnant or have already conceived, it is recommended to take more folic acid in order to reduce risks of developing neural tube abnormalities in the baby and to prevent premature birth.

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It may be really hard to meet the needs of folic acid, eating broccoli, cabbage, lentils, peas and other natural sources of this vitamin. That's why doctors commonly advise to consume special supplements before conception and during the first four weeks of pregnancy.

Vitamin E is another essential component, which helps relieve premenstrual syndrome and menstrual cramps in young women. It was also found to decrease risks for preeclampsia – pregnancy complication, which occurs because of elevation of blood pressure. You can find it in sunflower seeds, nuts, goose meat, avocado and oily fish.

Credit: Freepik

Credit: Freepik

Close to the 40s, your hormonal balance may be disturbed. That's mainly about natural decrease of estrogen, which precedes menopause.

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Most women notice new wrinkles and changes in skin appearance in their 40s. The reason is about insufficient moisturizing, associated with natural aging processes.

To delay them, add more vitamin A to your ration. This fat-soluble vitamin can improve production of natural oil called sebum, which helps keep your skin young and smooth. Moreover, this antioxidant can reduce risks of developing cancer and diabetes.

The best sources of vitamin A are fatty fish, eggs and dairy products. If you prefer vegetarian diet, you can fill your body's needs of this vitamin, eating sweet potatoes, mangos, carrots and leafy greens.

Specialists say that getting enough water-soluble vitamin C is important for people in all ages.

Credit: Freepik

Credit: Freepik

Your body can't store it, so you need to get enough of this microelement every day. Vitamin C can reduce oxidative stress in the cells, protecting your heart and vessels, regulating cholesterol levels, normalizing absorption of iron and enhancing immune system functioning.

Peppers, guava and papaya were recognized to contain the highest amount of vitamin C. But you can get it from cabbage, orange, pineapple, grapefruit, cauliflower too.

Reaching 50s is a happy event, as you most probably keep under the control everything in your life. The only problem is that your hormones can behave differently at this age.

In fact, the average American woman gets into menopause in her 51-52 years old.

When estrogen levels drop down, calcium absorption becomes impaired, and levels of oxidative damage in cells raise high.

Credit: Freepik

Credit: Freepik

It was found that the vast majority of women in menopause don't get sufficient amount of vitamin D, which is a vital component for maintaining normal calcium balance and bone density.

Your body can produce vitamin D, when staying in the sun. But it's also possible to fill your daily needs, eating more fatty fish, fortified products or taking supplements.

With aging, your stomach tends to produce less acid, deteriorating absorption of iron and vitamin B12.

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Make sure that your diet contains enough fish, lean meat and dairy products, full of these components.

For those, who stay off animal-based products, fortified cereals, soy milk, leafy greens and supplements may be the best option.

Credit: Freepik

Credit: Freepik

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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