Calcium for Strong Bones: After 40, women need more calcium to maintain bone density and prevent osteoporosis. Aim for 1,200-1,500 mg per day from dairy, leafy greens, or supplements.
Vitamin D for Bone Health: Vitamin D helps absorb calcium. Get at least 600-800 IU daily through sunlight, fatty fish, or supplements.
Iron for Energy: Iron is crucial for energy and combating anemia. Consume lean meats, beans, and fortified cereals to meet your needs.
Folate for Heart Health: Folate reduces heart disease risk. Include leafy greens, citrus fruits, and whole grains in your diet.
Omega-3 Fatty Acids for Brain Health: Omega-3s, found in fish, flaxseeds, and walnuts, support brain function and reduce inflammation.
Vitamin B12 for Nerve Health: Vitamin B12 supports nerve health and energy production. Incorporate dairy, meat, or fortified foods into your diet.
Fiber for Digestive Health: High-fiber foods like whole grains, fruits, and vegetables aid digestion and lower the risk of chronic diseases.