After 40, women experience bodily changes such as a slower metabolism, decreased bone density, and hormonal fluctuations. Nutrient absorption can also become less efficient with age. A balanced and appropriate diet is crucial for maintaining good health. Here are some essential nutrients women should prioritize after turning 40.

Calcium is crucial because bone density naturally declines around age 40, increasing the risk of osteoporosis. Calcium-rich foods, combined with vitamin D, help prevent bone weakness and fractures. Good sources of calcium include milk, cheese, yogurt, beans, almonds, sesame seeds, chia seeds, seafood, dark leafy greens, and dried fruit.

Vitamin D supports calcium absorption, boosts immunity, and improves mood. Women over 40, especially those who spend a lot of time indoors, are often deficient in vitamin D. Aim for 15-20 minutes of daily sun exposure to promote vitamin D absorption. Salmon, tuna, egg yolks, mushrooms, and milk are also excellent sources.

Omega-3 fatty acids (EPA and DHA) are vital for heart health, brain function, and reducing inflammation. They also maintain skin elasticity, promoting healthy, firm skin in women over 40. Those who don't regularly consume fatty fish can consult their doctor about supplementing with fish oil or algae-based supplements.

Magnesium helps regulate blood sugar levels, maintain muscle and nerve function, and improve sleep quality, a common concern for perimenopausal women. Magnesium-rich foods include dark leafy greens, almonds, cashews, pumpkin seeds, beans, and whole grains.

As we age, the stomach produces less acid, making it harder to absorb vitamin B12 from food. A deficiency in this nutrient can lead to fatigue, memory loss, and tingling in the hands and feet. Vitamin B12 is primarily found in animal products like meat, seafood, eggs, and dairy.

Collagen production starts to decline significantly around age 30. By 40, the effects become more noticeable as wrinkles, stiff joints, and thinning hair. Adequate collagen intake supports skin elasticity, joint mobility, and healthy hair. In addition to a balanced diet, regular exercise and sufficient sleep are essential for overall health.

Le Nguyen (According to Only My Health)