Our bodies are multifunctional mechanisms, which require essential nutrients to work properly.

When we eat, organism takes proteins, carbs, fats, minerals and vitamins to improve cells division, nerve signals conduction, bone density etc.

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Without appropriate amounts of these elements, body loses ability to function properly.

Nowadays vitamin and mineral deficiency is rather common problem because of poor dietary choices, strict diets and numerous health conditions.

When we age, absorption and synthesis of microelements get impaired that increases risks of serious health issues.

Actually our bodies can't produce most microelements, so we must fill daily needs, eating healthy foods or taking special supplements.

Specialists say that women's requirements for nutrients change a lot with passing years. Hormonal fluctuations play a great role in these processes. These changes usually become apparent after the age of 40, when your body starts to prepare itself to menopause.

Credit: Freepik

Credit: Freepik

The good news is that it's completely possible to prevent deficiencies and stay healthy, making good food choices.

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So, what does your body need, when you reach your middle age?

#1. Calcium – 99% of all calcium, contained in your body, build up in the bones, providing their density and strength. When levels of reproductive hormone estrogen drop down in the midlife, calcium absorption gets reduced. Another problem is that women often don't take enough calcium-rich products such as dairy, leafy greens and sardines.

Credit: Freepik

Credit: Freepik

#2. Vitamin D – this vitamin is needed to help your body take calcium from foods and use it. It is also involved in protective immune processes. This element is actually the only vitamin, which can be generated by your body, when you're exposed to sunlight. You can also get it, eating salmon, trout and other fatty fish. In reality, cod liver oil is the only perfect dietary source of vitamin D.

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#3. Magnesium – lack of this electrolyte is rather common problem among older women. It may be responsible for constipation, muscle cramps, headaches and digestive dysfunctions. Be sure that your diet contains enough magnesium-full foods like beans, nuts and leafy greens.

Credit: Freepik

Credit: Freepik

#4. Vitamin E – it's a fat-soluble vitamin, which can protect your cells from oxidative damage and slow down aging processes. How to take enough? Add hazelnuts, sunflower seeds, peanuts and corn oil to your ration.

#5. Iron – women often lose iron through heavy menstrual bleeding, which may happen because of numerous reasons. Another problem is that when we get older, our stomach tends to produce less acid that impairs iron absorption. The best sources of this element are animal-based products like meat, eggs, poultry. But you can also find iron in leafy green veggies and beans.

Credit: Freepik

Credit: Freepik

#6. Vitamin B12 – did you know that vitamin B12 is a necessary element for producing red blood cells? Without it, your body may start to produce abnormal, fragile blood elements or stop to create them at all. To avoid this trouble, eat enough cheese, fish, meat and eggs.

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#7. Vitamin K – you really need to add cauliflower, beef, broccoli and soybeans to your menu to meet your daily needs for vitamin K. This essential element provides normal blood clotting, maintains your heart health and improves your bone density.

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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