Did you know what nutrients you often need more as you age? Check out the list of 4 essential nutrients you will need once you turn 50 recommended by a naturopath Kate Ferguson.
The key to life-long healthiness is a balanced diet of raw food that gives sufficient essential vitamins and minerals.
Zinc
Zinc is vital to all cells. It involves in more than 200 enzyme functions which is more than any other minerals. Zinc is also crucial to all organ functions thus it is important to make sure you get enough of it. Moreover, zinc helps maintaining optimal immune system once we get older. It nourishes the eyes and protects us from free-radicals. So where can we get it from? Zinc can be found in oysters, shellfish, cowpeas and pumpkin seeds.
Vitamin E
Vitamin E is oil soluble. Its main function is to fight against free-radicals which is very important to maintaining a healthy heart. Vitamin E can reduce LDL cholesterol oxidation which can cause hardening and narrowing of arteries (atherosclerosis). Vitamin E can be found in cold-pressed vegetable oil especially oils made from wheat germ, nuts and grains. Other vitamin E rich foods include sweet potatoes, spinach and asparagus.
Selenium
Like vitamin E, selenium is an antioxidant. Selenium is also a component of glutathione peroxidase, an antioxidant enzyme which helps maintaining clear retinas and good eyes. Moreover, selenium improves the heart functions and the immune system when we get older. Where do we get selenium from? Selenium level in our diet depends on the amount of selenium contained in the soil. The best sources of selenium are Brazil nuts, garlic, fish, seafood and wheat germ.
Vitamin D
Vitamin D is crucial to calcium absorption which is the mineral needed for stronger bones. Vitamin D has a lot of other important roles in maintaining good health once we advance with age. However, vitamin D deficiency has become widely apparent including among Australian nationals. A lot of times, we find insufficient level of vitamin D in older adults. Vitamin D builds muscle strength and reduces the risk of getting bone fractures upon impact in older adults.
Where do we get vitamin D from? Normal diets such as fish oil, egg and milk contain low level of vitamin D but we get vitamin D through the skin from the sunlight. In fact, UVB exposure can increase vitamin D production by 90%!
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