Health is important, not least for women aged. For older women, especially after menopause, have an increased risk of health problems, such as heart disease and stroke. A native of New York gynecologist, Dr. Nereida Correa, said that when a woman enters menopause, their estrogen production decreases, and it can lead to heart disease risk.
Heart disease may be a heart attack or heart failure. According to statistics in the United States, heart disease is in first position causes of death, while the stroke is in third position.
For women age, the body's nutritional needs are very important, in addition to maintaining healthy, can also help protect against the risk of heart disease, and may also decrease the risk of other chronic diseases, such as osteoporosis, diabetes, breast cancer and high blood pressure.
5 Important Nutrition Adult Women Needed:
1. Vitamin D
Lack of vitamin D can lead to brittle bones or osteoporosis. Research conducted in July on "The New England Jornal of Medicine", mentions that taking high doses of vitamin D may reduce the risk of hip fracture by 30 percent in older women.
Sources of vitamin D
There are 3 ways to get vitamin D, which the skin, food, and vitamin supplements. Skin-old woman is a level of production of low vitamin D, exposure to sunlight. However, it can be replaced by eating 8 ounces of low-fat milk as much as 4 servings per day.
Additionally, according to Dr. Correa, the women are encouraged not to consume too much milk, better replaced with multivitamin, low-fat yogurt or hard cheese enriched vitamin D, orange juice or nuts, as daily food. Benefits of vitamin D is to help the body absorb calcium, which is useful for keeping bones strong.
2. Calcium
Calcium helps the formation of new cells in the bone. For women entering menopause phase, the ability to form new cells in the bone will decrease. Consumption of milk every day did not provide enough calcium that the body needs.
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sources of Calcium
According to Dr. Correa, is needed to meet the additional intake of calcium in the body, apart from the food eaten daily, old women are advised to consume 600 mg of supplemental calcium, 2 times a day. On calcium supplements, there are two types of calcium are important, namely calcium carbonate and calcium citrate. According to the National Institutes of Health, Calcium carbonate can be absorbed better on the food that is eaten, while calcium citrate can be absorbed on an empty stomach.
In addition to dairy products, calcium can be found in tofu, cereals, soy, beverage of rice, vegetables such as cabbage, broccoli, mustard greens, soft-boned fish such as sardines or salmon.
3. Omega-3 Fatty Acids
According to the study conducted by the Journal of the American Medical Association, in 2002, consumption of fish and omega-3 fatty acids linked to lower risk for heart disease women. Omega-3 fatty acids can help reduce the growth of plaque buildup in the arteries and lowering blood pressure.
According to Dr. Correa, research has shown omega-3 fatty acids can increase good cholesterol and lowering bad cholesterol. Several studies have found that supplements of fish oil consumed about 1 to 4 grams per day can reduce triglyceride levels by 20-50 percent.
Sources of Omega 3 Fatty Acids
Omega 3 fatty acids can be obtained by eating fish, especially salmon, tilapia and cod fish at least two times a week. Besides olive oil, which contain unsaturated fatty acids are also good for health.
4. Vitamin B12
According to studies conducted recently, post-menopausal women who lack certain nutrients, can cause an increased risk of anemia. Researchers enrolled 73,000 postmenopausal women who participated in the study conducted the Women's Health Initiative, of which 5.5% are affected by anemia. It was discovered by researchers in women who consumed less protein, folate (or so-called vitamin B9), iron, vitamin C and vitamin B12.
Lack of vitamin B12 likely to occur with age. Older women may not have enough hydrochloric acid in the stomach to absorb the vitamin. Women who do not get enough B12 may experience fatigue, weight loss, weakened memory, dementia and depression.
Sources of vitamin B12
It is advised to take vitamin B12 is 2.4 micrograms per day for adult women. Vitamin B12 can be found in fish, meat, chicken, eggs, milk, and cereal. Dr. Correa also suggest injections of vitamin B12, because it is one of the best ways for the body to absorb vitamins.
5. Folic Acid (Vitamin B9)
Although folic acid is known as an important nutrient for pregnant women, but folic acid is also needed older women. Folic acid, or folate, is a B complex vitamin that is needed by the body to make red blood cells. Signs of low levels of folic acid are anemia, weight loss, fatigue, headache and amino acid levels in the blood are high.
According to Jornal of the American Medical Association in 2005, the fact that women who took folic acid, can reduce the risk of increased blood pressure. Researchers studied nearly 94,000 women aged between 27 to 44 years, and approximately 62,000 women aged between 43 to 70 years who had no history of hypertension. The researchers compared women who consumed at least 1,000 micrograms of folic acid every day with those who consumed less than 200 micrograms daily.
They found that 12 347 elderly women have high blood pressure, and those who consumed the amount of folic acid with higher numbers, only 18 percent of patients experiencing the condition. This does not mean women should consume 1000 micrograms of folic acid every day, but it is recommended to consume at least 400 micrograms of folic acid every day, according to the researchers stated.
Sources of folic acid
Folic acid is found in green leafy vegetables, oranges, pumpkin, fruit, nuts and olive oil.
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