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17 KEY NUTRIENTS For Women Aged 50 and Older Checklist



Calcium


Daily Requirement: 1,200 mg


Benefits:


  • Strong bones

  • Prevent osteoporosis.

  • Healthy teeth

  • Normal heartbeat

  • Blood clot function


Foods rich in calcium:


  • Milk

  • Okra

  • Collard greens

  • Soybeans

  • White beans

  • Spinach

  • Kale Fish: sardines, salmon, rainbow trout and perch

  • Calcium-fortified foods including oatmeal, cereals, and orange juice.

Vitamin D


Daily Requirement: Age 50 to 70: 600 IU; Age 71 and older: 800 IU


Benefits:


  • Prevent osteoporosis.

  • Supports absorption of calcium

  • Strong bones

  • Brain health

  • Reduced risk for depression.

  • Healthy blood pressure

  • Reduces risks for inflammation.

  • Disease protection


Get vitamin D naturally with 10 to 15 minutes of direct sunlight daily. Vitamin supplements are also available.


Foods rich in vitamin D:


  • Fatty fish, such as tuna, mackerel, and salmon

  • Vitamin D fortified foods, such as cereals, dairy products, orange juice, soy milk

  • Beef liver

  • Cheese

  • Egg yolks


VitaminB1(Thiamine)


Daily Requirement: 1.2 mg


  • Brain health

  • Nerve cell health

  • Converts food to energy Vitamin B1 Food Sources:

  • Liver

  • Enriched breads

  • Enriched cereals

  • Whole grains

VitaminB3(Niacin)


Daily Requirement: 14 mg


Benefits:


  • Proper digestion

  • Nervous system functioning

  • Supports the skin’s ability to retain moisture, which helps the body fight against viruses, bacteria and

  • other antigens

  • Helps to slough off dead skin cells for more radiant and younger looking skin.

  • Helps convert food to energy.

  • Raises good cholesterol (HDL)

  • Reduces bad cholesterol (LDL)

  • Decreases the risk of heart disease, strokes, and atherosclerosis.


Foods rich in niacin:


  • Poultry

  • Eggs

  • Fish

  • Nuts

  • Avocados

  • Enriched breads


VitaminB6(Pyridoxine)


Daily Requirement: 1.5 mg


  • Brain health

  • Metabolism

  • Healthy blood glucose levels

  • Hemoglobin production


Optimal brain function Foods rich in vitamin B6:


  • Fish

  • Nuts

  • Seeds

  • Potatoes

  • Chickpeas

  • Avocados

  • Bananas

  • Beans

  • Oatmeal

  • Lean meat

  • Poultry


VitaminB12


Daily Requirement: 2.4 mcg


Benefits:


  • Production of red blood cells

  • Production of DNA

  • Healthy nerve function

  • Aids in the metabolic process

  • Brain health

  • Blood function

  • May help boost concentration levels, treat memory loss, and uplift mood and energy levels.


Foods rich in vitamin B12:


  • Fish

  • Lean meat

  • Poultry

  • Eggs

  • Milk

  • Cheese

  • Yogurt

Folic Acid


Daily Requirement: 400 mcg



  • Reduces risk of anemia

  • Brain health

  • Spinal cord health

  • Creates red blood cells.

  • Assists with production of both DNA and RNA

  • Builds new tissue.

  • Helps prevent changes in DNA that can lead to cancer.

  • Has similar effects to hormone replacement therapy (HRT), which can help ease menopause related hot flashes by interfering with the monoamine neurotransmitters, serotonin, and norepinephrine.

Foods rich in folic acid:


  • Dark leafy vegetables

  • Olive oil

  • Citrus fruits

  • Broccoli

  • Asparagus

  • Brussels sprouts

  • Beets

  • Lentils

  • Peanut butter

  • Spinach

  • Melons

  • Strawberries

  • Fortified grains

  • Chickpeas

  • Black and kidney beans

  • Eggs

  • Squash

  • Nuts

Vitamin K


Daily Requirement: 90 mcg


Benefits:


  • Supports proper blood clotting.

  • Reduces risks of heart disease

  • Strong bones


Foods rich in vitamin K:


  • Eggs

  • Cauliflower

  • Broccoli

  • Asparagus

  • Brussels sprouts

  • Cabbage

Vitamin C


Daily Requirement: 75 mg; smokers need 110 mg.



  • Potent antioxidant that prevents damage brought upon by free radicals.

  • Heals wounds.

  • Aids in the production of red blood cells

  • Focus and alertness.

  • Promotes healthy gums and teeth.

  • Facilitates the absorption of iron by the body.

  • Immune system health

  • Eye health

  • Applied directly on the skin protects against harmful sun rays and boosts production of collagen that depletes with age, for firmer, more radiant skin.


Foods rich in vitamin C:


  • Broccoli

  • Grapefruit

  • Kiwi

  • Oranges

  • Bell peppers

  • Potatoes

  • Strawberries

  • Tomatoes

  • Cauliflower

  • Citrus fruits


Vitamin A


Daily Requirement: 700 mcg



  • Potent antioxidant for cell health, disease protection

  • Anti-inflammatory properties

  • Skin health and youthfulness

  • Bone health

  • Immune system health

  • Healthy eyesight

  • When applied topically, face creams with vitamin A, such as retinol creams, reduce signs of sun damage, dark under-eye circles, and fine lines.

Foods rich in vitamin A:


  • Eggs

  • Milk and fortified milk

  • Dark leafy vegetables

  • Carrots

  • Cantaloupe

  • Apricots

  • Papaya

  • Peaches

  • Kale

  • Guava

  • Red peppers

  • Pumpkins

  • Tomatoes

  • Spinach

Vitamin E


Daily Requirement: 15 mg



  • Potent fat-soluble antioxidant to neutralize the harmful after-effects of fat oxidation.

  • Stops production of free radicals that contribute to chronic disease and aging.

  • Immune system health

  • May possibly prevent degenerative dementia conditions, such as Alzheimer’s disease.

  • Reduces risks of atherosclerosis by lowering LDL levels

  • May protect the body against the spread of cancer cells by neutralizing the harmful effects of free radicals.

  • Heart health

  • Topically in facial creams, moisturizes skin, repairs dryness, protects the skin from harmful UV rays.

Foods rich in vitamin E:

  • Almonds

  • Mustard Greens

  • Spinach

  • Turnip Greens

  • Kale

  • Swiss chard

  • Plant oils

  • Olives

  • Raw seeds

  • Hazelnuts

  • Pine Nuts

  • Broccoli

  • Parsley

  • Papaya

Magnesium


Daily Requirement: 320 mg


Benefits:


  • Plays a key role in more than 350 enzymatic functions.

  • Reduces risks of high blood pressure in women

  • Heart health

  • Strong bones

  • Healthy metabolism

  • Nerve and muscle function

  • Regulates blood pressure.

  • Regulates blood glucose levels

  • Helps with absorption of calcium in the body

  • May help prevent type 2 diabetes

  • Supports healthy heart rhythm


Foods rich in magnesium:

  • Fresh fruits

  • Vegetables

  • Nuts

  • Whole grains

  • Beans

  • Seeds


Potassium


Daily Requirement: 4700 mg



  • Optimal muscle function

  • Heart health

  • Kidney health

  • Nerve function

  • Works with sodium to help maintain the body’s water balance

  • Strong bones strong

  • Healthy cell function

  • Regulates blood pressure levels

  • Reduces risks of kidney stones

  • Regulates digestion

  • Aids in metabolism

  • Decreases muscle spasms

  • In aging especially, this mineral can help reduce risks for heart disease

  • Plays a role in stroke prevention

Foods rich in potassium:


  • Bananas

  • Plums

  • Prunes

  • Potatoes with skin

  • Lentils

  • Beans

  • Sweet potatoes

Zinc


Daily Requirement: 8mg


Benefits:


  • Zinc deficiency can develop with age, and may lead to weakened immunity and promotes inflammation, which is known to trigger aging of the body and chronic disease, such as type 2 diabetes, cancer, and heart disease.

  • Helps to maintain a sense of taste and smell

  • A combination of antioxidants and zinc might reduce risks for age- related macular degeneration


Foods rich in Zinc:


  • Scallops

  • Pumpkin seeds

  • Sesame seeds

  • Shrimp

  • Lobster

  • Crab

  • Cooked spinach

  • Beans

  • Beef

  • Wheat germ


Omega-3 Faty Acids



  • EPA and DHA are found in oily fish

  • ALA or alpha-linolenic acid is found in plant foods, including seeds and nuts

  • Lower triglyceride levels

  • Healthy cholesterol

  • Heart health

  • Reduce risks factors for cancer

  • Helps with menopause related mood swings

  • May help prevent depression and depressive symptoms

  • Sharpen brain function

  • EPA and DHA found in fish oil help relieve joint pain and stiffness in those who suffer from rheumatoid arthritis.

  • Promising research exists that omega-3 fatty acids may help protect against dementia and even Alzheimer's disease, and also positively, impact age related gradual memory loss

  • ALA helps reduce inflammation and may prevent chronic disease, including arthritis and heart disease

Good food sources of ALA:


  • Enjoy these healthy fats in moderation daily.

  • Walnuts and walnut oil

  • Avocados and avocado oil

  • Flaxseed and flaxseed oil

  • Canola oil

  • Soybean oil

  • Fortified eggs


Enjoy vegetables liberally.


  • Brussels sprouts

  • Kale

  • Mint

  • Parsley

  • Spinach

  • Watercress


Good sources of EPA and DHA:


Experts recommend two servings of fish each week.


  • Mackerel

  • Wild Caught Salmon

  • Anchovies

  • Bluefish

  • Herring

  • Sardines

  • Sturgeon

  • Lake trout

  • Tuna


Iron


Daily Requirement: 8mg


Benefits:


  • Prevent anemia

  • Lowers risks for certain diseases

  • Immune system health

Foods rich in iron:


  • Red meat

  • Beef and chicken liver

  • Pork

  • Poultry

  • Seafood

  • Beans

  • Dark green leafy vegetables including spinach and kale

  • Dried fruit including apricots and raisins

  • Iron-fortified bread, pasta, and cereals

  • Peas


Fiber


Daily Requirement: 21 grams


Benefits:


  • Healthy digestion

  • Heart health

  • Reduced risk for type 2 diabetes.

  • Healthy blood pressure and reduction of high blood pressure

  • Healthy weight management

  • Reduced risk of dementia


Foods Rich in Fiber Vegetables:


· 1 medium artichoke, boiled - 10.3 grams

· 1 cup acorn squash – 9 grams

· 1 cup green peas - 8.8 grams

· 1 cup broccoli - 4 grams

· 1 cup turnip greens – 5 grams

· 1 cup parsnips – 7 grams

· 1 cup Brussels sprouts - 4.1 grams

· 1 sweet potato with skin – 4 grams

· 1 potato with skin - 2.9 grams

· 1/4 cup tomato paste - 2.7 grams

· 1 medium raw carrot - 1.7 grams

· 1 cup collard greens or Swiss chard – 4 grams

· 1/2 cup sun dried tomatoes - 3.5 grams

· 1 cup cauliflower - 2.1 grams

· 1 cup eggplant - 2.5 grams Fruits

· 1 medium mango - 5 grams

· 1 cup raspberries - 8 grams

· 1/2 avocado - 6.5 grams

· 1/2 cup dates - 6 grams

· 1 medium pear - 5.5 grams

· 1 medium apple - 4.4 grams

· 1 medium banana - 3.1 grams

· 1 medium orange - 3.1 grams

· 5 pieces dried figs - 5 grams

· 1 cup strawberries halves - 3 grams

· 1 cup guava - 9 grams Grains, Cereal And Pasta

· 1/2 cup steel cut oats - 12.4 grams

· 1 cup whole wheat spaghetti - 6.3 grams

· 1 cup cooked barley - 6 grams

· 1/4 cup wheat bran - 6 grams

· 3/4 cup bran flakes - 5.5 grams

· 1/4 cup spelt - 5 grams.

· 1/4 cup millet - 4 grams

· 3 cups air popped - 3.6 grams

· 1 cup brown rice - 3.5 grams

· 1 slice rye bread - 1.9 grams

· 1 slice whole-wheat bread - 1.9 grams

Legumes, Nuts and Seeds


· 1 cup cooked split peas - 16.3 grams

· 1 cup cooked lentils - 15.6 grams

· 1 cup cooked black beans - 15 grams

· 1 cup cooked lima beans - 13.2 grams

· 1 cup baked vegetarian beans - 10.4 grams

· 1 oz. chia seeds - 11 grams

· 1/2 cup edamame - 8 grams

· 2 tbsp. flax seeds - 4 grams

· 23 almonds - 3.5 grams

· 49 pistachio nuts - 2.9 grams

· 19 pecan halves - 2.7 grams Miscellaneous

· 1/4 cup hemp protein powder - 7 to 13 grams

· 1/2 cup whey protein powder – 24 grams



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