What nutrients should a mature woman’s diet be rich in to maintain her inner (and outer) glow?

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The body of mature women undergoes many changes – this includes the menopause. Many women struggle at this time with excess weight, weak bones, lack of energy and constant fatigue. What nutrients should the diet of a mature woman contain? You will find out in our article

Let’s start with exercise

As they say – in a healthy body, a healthy spirit. There is a lot of truth in this. Each of us needs a bit of exercise to function properly, preferably in the fresh air. To maintain mental balance, exercise is essential

What can a mature woman exercise? We recommend walking, aerobics, Nordic walking, yoga and for women who love dancing – salsa or bachata classes. It’s spring, it’s getting warmer, so you can also use an outdoor gym. After just a short time you will notice how the movement positively affects your vitality and psyche. Try it, the hardest thing is to start

Proper diet

What we eat affects the functioning of our entire body. What nutrients should our diet be rich in so that we feel full of strength?

  1. Protein

Proteins are necessary for the body to function properly. They constitute about 20% of the total body weight. What is their role in our body? They are the main building blocks for rebuilding old cells. They also play a transport role during the removal of toxins from the body, accelerate wound healing. Additionally, they are responsible for proper water balance.

Amino acids, which are the basis of proteins, take part in the biosynthesis of immune bodies, thanks to which they protect our body from various infections. Its deficiency can cause weakness, apathy, damage the liver and cause various skin lesions.

The most protein can be found in:

  • meat products,
  • cold meats,
  • eggs,
  • fish
  1. Calcium

As we age, our bones become weaker and weaker, so it is important to provide our body with calcium to maintain vitality and strong bones. Calcium is the basic building block of bones and teeth, and during menopause women often suffer from calcium deficiency. Calcium is also involved in the blood clotting process. It is an essential element responsible for maintaining internal balance of the body

What products can we find it in?

  • cabbage,
  • parsley,
  • broccoli,
  • brussels sprouts,
  • cream cheese,
  • kale
  1. Antioxidants

Antioxidants are a staple in a mature woman’s diet because they slow down the body’s aging process. Antioxidants are chemical compounds responsible for protecting the body from oxidative stress. A diet rich in them strengthens our immunity. Their regular intake will allow us to maintain a young appearance for many years. Thanks to them our hair, skin and nails are in good condition. They also prevent cancer.

The most powerful antioxidants are:

  • boswellic acids – are contained in an Indian plant that is great for joint cartilage health,
  • astaxanthin – a powerful antioxidant found in marine algae,
  • resveratlor – a very strong antioxidant which can be found in black currants,
  • curcumin – the main ingredient of turmeric

What products contain the most antioxidants?

  • nuts,
  • dark chocolate,
  • coffee,
  • fresh fruits and vegetables,
  • cocoa.
  1. Foods rich in:
  • vitamin C

Vitamin C acts as a natural antioxidant in the body. Ascorbic acid accelerates wound healing, slows skin aging, lowers blood pressure and regulates collagen production. Regular intake of vitamin C makes wrinkles appear later and less visible. The most vitamin C can be found in black currants, parsley, peppers and lemon

  • vitamin A

Vitamin A is mainly responsible for vision, strengthens immunity, affects the condition of the skin, hair and nails. Where do we find most of it? In milk, butter, pumpkin, spinach or eggs. Its proper level in the body is very important for mature women who want to preserve their vitality, because its deficiency can result in skin changes, hair brittleness and conjunctiva problems

  • vitamin D

Vitamin D is responsible for proper bone formation and bone density. It also prevents allergies, high blood pressure, and heart disease. Sources of vitamin D include eggs, dairy products, blue cheese and sea fish. Of course, we should expose ourselves to the sun as often as possible (not forgetting about sunscreen, SPF 50 is essential!).

  1. Magnesium

Magnesium has a positive effect on the nervous system, makes it easier to fall asleep, maintains normal blood sugar levels and helps relax the muscles. Most magnesium is found in bananas, apples, oranges, whole grain products, hazelnuts, pumpkin seeds and almonds.


Main Photo: cherryandbees/ adobestock.com

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