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5 Vitamins And Minerals Your Body Is Crying Out For As You Age
From the second we’re born, our bodies require a very specific set of nutrients to keep us growing and functioning. And while the exact requirements may vary as we enter different phases in our lives, the necessity for vitamins and minerals never waivers.
Looking specifically at the over 50s age bracket, Dr Mary Claire Haver (@galvestondiet), an obstetrician-gynaecologist, shared some bite-sized information to her TikTok that breaks down the five essential vitamins and minerals our body requires to support a healthy ageing process.
Magnesium plays an important role in promoting the production of bone and protein. It also helps to stabilise and regulate blood sugar levels.
Although many of the foods we eat are abundant in magnesium, Health Direct reported that one-in-three people still aren’t getting enough magnesium in their daily diet (particularly amongst older demographics).
According to Dr Haver’s TikTok, deficiencies in older people can be attributed to factors such as diet, as well as medications for long-term health conditions that are responsible for lowering magnesium levels.
Natural sources of magnesium in our diet: pumpkin seeds, chia seeds, almonds, spinach, cashews, oats, avocado, brown rice
Image credit: @vikki.milash
Probiotics refer to the “good” bacteria that work to keep our gut healthy, protect against allergies and decrease weight gain, specifically, the waist-to-hip ratio in women.
On top of this, Dr Haver explains that probiotics offer essential support in the alleviation and protection against common IBS symptoms.
Natural sources of probiotics in our diet: kimchi, yoghurt, kefir, soft cheeses, miso soup
Referring to calcium, Dr Haver’s video explained that “with age, you can start to lose more of this mineral than you absorb.” And as such “women over 50 should get about 20 per cent more [calcium] than other adults.”
Natural sources of magnesium in our diets: kale, milk, cheese, yoghurt, chia seeds, sardines, tinned salmon, beans and lentils
4. Omega-3 Fatty Acids
Often referred to as the “good fats”, omega-3s are essential for the health of our eyes and brain. Dr Haver says they offer “protection against age-related diseases like Alzheimer’s, arthritis and blindness.”
Natural sources of omega-3 fatty acids in our diets: mackerel, salmon, chia seeds, edamame, walnuts
Image credit: @thekitchn
5. Vitamin D
Vitamin D helps our muscles, nerves and immune system to function, and plays a crucial part in helping our body to absorb calcium. And while we were under the impression that sitting on a sunny park bench (wearing SPF obviously) was enough to top up our vitamin D stores, Dr Haver reveals that as we age, our body becomes less able to convert vitamin D from the sun.
This means we can stretch out our time spent on that sunny bench (ok, fine) but we can also look to incorporate more sources of vitamin D into our diet.
Natural sources of vitamin D in our diets: egg yolks, mushrooms, cheese, tuna
Image credit: @pernilleteisbaek
Main image credit: @amaka.hamelijnck
How do you hit your required vitamin and mineral intake? Have you got any tips or recipes to share?