yoga poses restorative Best VITAL VITAMINS FOR WOMEN OVER 60 By Dietitian Jyoti Chabria

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As we age there are a lot of changes that come about in our bodies. Especially for women who are almost into menopause. Our dietary requirements change as we age. This is also the time when symptoms like joint pains, nerve disorder, poor eyesight, weak bones etc become a common problem. These can be contributed to the normal ageing process, which is a natural phenomenon. To help feel better we need to resort to vitamin supplements, as our diet alone cannot give us the nutrients that are required by the body at this stage. We need to focus on the right kind of supplements.

To maintain a healthy body after 60, one needs a healthy diet of about 1500 calories a day. The need to incorporate food rich in antioxidants and vitamin E are very important at this stage. Vitamin E is essential to help deal with symptom that occur post menopause.

Your diet changes as you get older, and getting most of your nutrients from food, sometimes isn't possible. Our digestive system becomes less efficient as we age, particularly when we reach our 60s. Hence it decreases our ability to get sufficient nutrients from food. In order to remain fit and strong it is essential to consume certain vitamins after the age of 60. 

Vitamin B12: Lack of vitamin B12 may cause dementia in older adults. But stomach acid that is needed for the body to absorb vitamin B12 from food begins to reduce during your 60's, so it is advisable to get your B12 levels checked. Recommended dose: 2.4 micrograms daily. 

Strengthen you memory power with omega-3. Memory loss is quite common by the time you reach the age of sixty.  Omega-3: DHA is the most potent omega-3 fatty acid in the brain's cell membranes. Sadly as you grow older your brain cells turn weaker and are not able to absorb DHA, therefore preventing your brain from functioning well. Also you become forgetful and can't remember things easily. 
Good food sources: Flaxseed oil, salmon and walnuts. 

Vitamin D: vitamin D''s role is not only to enhance the absorption of calcium from food but can reduce severe pain, prevent heart disease and even cancer. 

Foods like: -

# Drumstick leaves
# Carrots
# Beans
# Wheat grass 
# Aloe Vera
# A combination of nuts (Walnuts, Almonds etc)

These foods are rich in anti-oxidants and they are needed at this stage to help you feel better. Diet should be rich in calcium, as bones at this stage tend to become brittle. One needs to incorporate at least three glasses of milk a day in the diet.

But along with that the need for supplements becomes absolutely important because diet alone cannot give the required nourishment the body needs at this stage.

Vitamin for women over 60 should ideally include the following:
# Vitamin A (promotes vision, healthy bones)
# Vitamins D (important for bones)
# Vitamin B, folic acid, B-6 and B-12 (helps prevent anemia and Fatigue and various health issues for women during this stage)
# Vitamin C (boosts the immune system)
# Calcium
# Anti-oxidants
# Magnesium
# Iron

These are some of the essential multivitamins and minerals that are required for woman over 60.

Jyoti Chabria is a Consultant Dietitian for many major hospitals, colleges and corporates in India. She is a national award winner for her nutrition product line ‘Nutriline’.
With over 20 years of experience, she aims to create public awareness in the field of healthcare and conduct several camps and workshops.

Please take your time to go through the video carefully, to learn more about the importance of vitamins in your diet. 

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yoga poses restorative Best VITAL VITAMINS FOR WOMEN OVER 60 By Dietitian Jyoti Chabria
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