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Vitamins and Minerals for the Over 50’s
As promised, here is an overview of the main important vitamins and minerals, BUT instead of taking them individually, it is better to take a good multivitamin and mineral tablet, which is specifically designed for the over 50s.
What it can do for you, for example
Found for example –
Promotes growth, strong bones, healthy skin, hair, teeth and gums. Creates resistance to respiratory infections. Good for the eyes, especially in the dark at night.
Carrot, fish oil, egg, green and yellow vegetables, milk and milk products
10,000 iu is the average daily dose. Long-term high doses can be bad for you because it can build up in the body.
Helps maintain a healthy nervous system, muscles and heart and energy. Good for stress and improves memory.
Whole grain, whole grain brown rice, oatmeal, bran, milk, liver, fish, vegetables, beef, pork, nuts, fruit.
It is good to take all the different B vitamins in one B-complex tablet. Smoking and alcohol can deplete this vitamin from the body.C
Helps prevent colds, infections, helps repair body tissues, e.g. helps to heal after surgery.
Citrus fruits, green leafy vegetables, tomatoes, potatoes. NB. In general, it is not a good idea to eat citrus fruits such as oranges, grapefruits, etc. if you have arthritis.
Helps the body absorb iron. Vitamin C works best with calcium and magnesium. Vitamin C is excreted from the body quite quickly, so it is a good idea to take an occasional release tablet. Smoking can destroy vitamin C.
Works with calcium for strong bones and teeth
Acquired through sunlight, eating plenty of fish and fish oils and dairy products
Doses above 5000 IU per day are not recommended. Dark-skinned people living in northern climates usually need to take extra vitamin D.
Good for the skin and helps you look younger. Helps heal burns and helps with fatigue.
Wheat germ, soybeans, broccoli, spinach and leafy greens, whole grains and eggs.
Iron tablets destroy the effectiveness of vitamin E when taken together – skip 8 hours. Women over 50 and menopausal women should increase their vitamin E intake.
Important for strong bones and healthy teeth
Milk, cheese, soybeans, sardines, walnuts, sunflower seeds and green vegetables.
Calcium and iron are two minerals that are often deficient in women’s diets. Dolomite tablets are a natural form of calcium and magnesium
Necessary for the production of red blood cells (hemoglobin). Prevents iron deficiency anemia and fatigue.
Red meat and offal, egg yolks, nuts, beans, molasses, oatmeal
For normal adults, the recommended amount is 10-18 mg, but before increasing the amount (perhaps due to fatigue, etc.), it is better to consult your doctor. It’s worth noting that ferrous sulfate, the form of iron found in many supplements, can destroy your vitamin E: the chelated form of iron is preferable.
Necessary for optimal functioning of nerves and muscles. Helps fight depression. Good for the heart.
Figs, nuts (especially almonds), seeds, apples, grapefruit and apples.
People who suffer from cramps are often deficient in magnesium. Alcoholics are usually deficient as well. Dolomite (a balanced formula of magnesium and calcium) is a good quality supplement.
Works with vitamin E and appears to slow down the aging process. Enough with the energy.
Wheat germ, tuna, onion, broccoli, tomatoes, bran
Selenium is important in human nutrition. Due to intensive farming and food processing techniques, many of our foods are devoid of selenium.
Good for the immune system, muscle function and blood and brain function. It can also help with healing.
Optional meats like steak and chops, wheat germ, pumpkin seeds, eggs.
Men should keep their zinc levels high, especially if they are concerned about problems with the bed. Zinc and manganese are thought to help prevent senility in the elderly.
REMEMBER: What you put into your body is what you get out of it! So think of food as fuel and choose a food from the table above.
Unfortunately, cakes, cookies, etc. are just “comfort foods” and not nourishing for the body.
Maybe the only result we get from eating too many buns is that we look like one – which is definitely food for thought!!!
NOW HERE ARE SOME MORE SUPPLEMENTS TO HELP YOU FROM SPRING TO SPRING.
Coenzyme 10 The body’s “spark plug” for energy.
Ginkgo Biloba Helps maintain good circulation in the body’s extremities (so good for those who suffer from cold hands and feet). It also improves blood supply to the brain and helps with poor memory.
Glucosamine Helps maintain connective tissue in joints and is believed to stimulate cartilage growth and promote smooth joint function.
Echinacea Strengthens the immune system – an aid in the prevention of colds and flu.
Garlic also strengthens the immune system and, most importantly, has anti-viral, anti-bacterial and anti-fungal properties.
Omega 3 fish oils. Benefits for the heart, circulation, joints and brain.
Evening primrose oil Good for the immune system and the appearance of the skin.
So all the above bonus is for over 50s.
Now we all know that there is nothing like a nice cup of tea to give us a boost, and it has finally been confirmed that tea is actually good for us (this comes as a surprise because we all know from experience that if we enjoy something, it is guaranteed that someone comes with the discovery that it is bad for us). Studies have also shown that green tea has significant health-promoting properties. So the next time you feel like a cup of green tea, drink it on its own or with a lemon wedge – and it’s really refreshing. Out of curiosity, I recently visited a tea room that had over 300 different teas to choose from and guess which one the owner was drinking? Yes, green tea … not said!
TREATMENT OF MENOPAUSE
Now that there are concerns about the long-term use of HRT (hormone replacement therapy), many women are looking for a natural alternative to ease menopausal symptoms and maintain a healthy lifestyle as their estrogen levels drop. Phytoestrogens are estrogens derived from plants that act similarly to our own. They are found in soy milk, soybeans, flax seeds, pumpkin seeds, red clover, etc. So here is an opportunity to give you a recipe for what is known as the HRT CAKE. Why not cut yourself a slice of this feel-good cake to add to your cup of green tea?
50 gr sunflower seeds, 50 gr pumpkin seeds, 50 gr flax seeds,
50 g sesame seeds, 50 g almond chips, 50 g raisins.
100 g of cranberries, 150 g of chopped dried apricots,
2-inch chopped ginger, ½ tsp nutmeg, ½ tsp cinnamon,
1 tablespoon of malt extract, 3 tablespoons of apple juice,
425 ml (approx.) soya milk (add more milk if necessary for a soft, dripping consistency).
Combine all dry ingredients in a large mixing bowl.
Add the cranberries, apple juice and soy milk and mix well.
Let it brew for about half an hour.
Preheat the oven to 190°C.
Line a bread pan with baking paper and spoon the mixture into it.
Bake in the preheated oven for about 1¼ hours.
Once cool, slice and refrigerate.
If you don’t feel like baking a cake, why not add a decent percentage of the above ingredients to your breakfast porridge.
Here is MY version of a nutritious/HRT breakfast.
Mix oats, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, raisins in a microwaveable bowl; throw in all or any of the following as you like – chopped dried apricots, prunes, apple, dates, almonds, walnuts, a spoonful of malt extract or honey if desired, cover with water or preferably soy milk and microwave. approx. 3-4 minutes. Add some organic yogurt (if desired) and you’re really set for the day – you definitely won’t feel the need for a mid-morning snack.
And while we’re on the subject of menopause, don’t forget the importance of taking care of your bones with extra calcium.
* Healthspan of Guernsey (www.healthspan.co.uk) offers a good range of duty free vitamins and minerals with free post and packaging. They also print a very good informative monthly magazine and if you spend over £10 (and with so much on offer it’s pretty hard to spend under £10) they’ll add your name to their
free monthly magazine mailing list.
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PRESS STOP! ! !
Although I promised not to talk about chocolate in my last column, I can’t wait to share the good news…..recent studies have shown that chocolate is actually good for us – Hallelujah! Below I provide an extract from the Daily Mail of 1 June 04…….
“CHOCOLATE “KEEPS YOU IN A GOOD HEART”
Scientists endeared themselves to chocolate lovers yesterday when they revealed that eating the sweet can help protect against heart disease. Researchers at the University of California, San Francisco found that the dark version of sweets with more than 70 percent cocoa content may be beneficial for blood flow. Better blood flow is vital to prevent narrowed or blocked arteries that lead to heart attack or stroke.” …….
I have to say that I personally agree with the newspaper column because my heart always feels good when I tuck into my favorite chocolate bar. It’s only after I tear it down that my heart sinks when the guilt kicks in. Well, as long as it’s dark chocolate with more than 70% cocoa solids, we don’t have to spoil the pleasure with guilt. And unlike milk chocolate or other comfort foods like chocolate cake, it has the added bonus that we probably won’t gain too much weight with this ‘high cocoa’ chocolate, as it’s pretty hard to overdo it. rich dark chocolate.
But don’t forget that less is more! Remember what happened when the doctor told us that “a glass of red wine is good for the heart?” In general, people only heard “red wine is good for the heart” and ignored the suggestion of “one glass”. Unfortunately, consuming a bottle of red does not mean that you are consuming a bottle of health. (Sorry for being a “party boy”). Likewise, if you’re a chocoholic, try swapping your regular milk, cream, cream, chocolate for a small amount of good quality dark chocolate that’s over 70% cocoa solids – enjoy it and
hopefully they will benefit.
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