17 KEY NUTRIENTS For Women Aged 50 and Older Checklist

Calcium

Daily Requirement: 1,200 mg

Benefits:

• Strong bones

• Prevent osteoporosis.

• Healthy teeth

• Normal heartbeat

• Blood clot function

Foods rich in calcium:

• Milk

• Okra

• Collard greens

• Soybeans

• White beans

• Spinach

• Kale Fish: sardines, salmon, rainbow trout and perch

• Calcium-fortified foods including oatmeal, cereals, and orange juice.

Vitamin D

Daily Requirement: Age 50 to 70: 600 IU; Age 71 and older: 800 IU

Benefits:

• Prevent osteoporosis.

• Supports absorption of calcium

• Strong bones

• Brain health

• Reduced risk for depression.

• Healthy blood pressure

• Reduces risks for inflammation.

• Disease protection

Get vitamin D naturally with 10 to 15 minutes of direct sunlight daily. Vitamin supplements are also available.

Foods rich in vitamin D:

• Fatty fish, such as tuna, mackerel, and salmon

• Vitamin D fortified foods, such as cereals, dairy products, orange juice, soy milk

• Beef liver

• Cheese

• Egg yolks

VitaminB1(Thiamine)

Daily Requirement: 1.2 mg

• Brain health

• Nerve cell health

• Converts food to energy Vitamin B1 Food Sources:

• Liver

• Enriched breads

• Enriched cereals

• Whole grains

VitaminB3(Niacin)

Daily Requirement: 14 mg

Benefits:

• Proper digestion

• Nervous system functioning

• Supports the skin’s ability to retain moisture, which helps the body fight against viruses, bacteria and

• other antigens

• Helps to slough off dead skin cells for more radiant and younger looking skin.

• Helps convert food to energy.

• Raises good cholesterol (HDL)

• Reduces bad cholesterol (LDL)

• Decreases the risk of heart disease, strokes, and atherosclerosis.

Foods rich in niacin:

• Poultry

• Eggs

• Fish

• Nuts

• Avocados

• Enriched breads

VitaminB6(Pyridoxine)

Daily Requirement: 1.5 mg

• Brain health

• Metabolism

• Healthy blood glucose levels

• Hemoglobin production

Optimal brain function Foods rich in vitamin B6:

• Fish

• Nuts

• Seeds

• Potatoes

• Chickpeas

• Avocados

• Bananas

• Beans

• Oatmeal

• Lean meat

• Poultry

VitaminB12

Daily Requirement: 2.4 mcg

Benefits:

• Production of red blood cells

• Production of DNA

• Healthy nerve function

• Aids in the metabolic process

• Brain health

• Blood function

• May help boost concentration levels, treat memory loss, and uplift mood and energy levels.

Foods rich in vitamin B12:

• Fish

• Lean meat

• Poultry

• Eggs

• Milk

• Cheese

• Yogurt

Folic Acid

Daily Requirement: 400 mcg

Benefits:

• Reduces risk of anemia

• Brain health

• Spinal cord health

• Creates red blood cells.

• Assists with production of both DNA and RNA

• Builds new tissue.

• Helps prevent changes in DNA that can lead to cancer.

• Has similar effects to hormone replacement therapy (HRT), which can help ease menopause related hot flashes by interfering with the monoamine neurotransmitters, serotonin, and norepinephrine.

Foods rich in folic acid:

• Dark leafy vegetables

• Olive oil

• Citrus fruits

• Broccoli

• Asparagus

• Brussels sprouts

• Beets

• Lentils

• Peanut butter

• Spinach

• Melons

• Strawberries

• Fortified grains

• Chickpeas

• Black and kidney beans

• Eggs

• Squash

• Nuts

Vitamin K

Daily Requirement: 90 mcg

Benefits:

• Supports proper blood clotting.

• Reduces risks of heart disease

• Strong bones

Foods rich in vitamin K:

• Eggs

• Cauliflower

• Broccoli

• Asparagus

• Brussels sprouts

• Cabbage

Vitamin C

Daily Requirement: 75 mg; smokers need 110 mg.

Benefits:

• Potent antioxidant that prevents damage brought upon by free radicals.

• Heals wounds.

• Aids in the production of red blood cells

• Focus and alertness.

• Promotes healthy gums and teeth.

• Facilitates the absorption of iron by the body.

• Immune system health

• Eye health

• Applied directly on the skin protects against harmful sun rays and boosts production of collagen that depletes with age, for firmer, more radiant skin.

Foods rich in vitamin C:

• Broccoli

• Grapefruit

• Kiwi

• Oranges

• Bell peppers

• Potatoes

• Strawberries

• Tomatoes

• Cauliflower

• Citrus fruits

Vitamin A

Daily Requirement: 700 mcg

Benefits:

• Potent antioxidant for cell health, disease protection

• Anti-inflammatory properties

• Skin health and youthfulness

• Bone health

• Immune system health

• Healthy eyesight

• When applied topically, face creams with vitamin A, such as retinol creams, reduce signs of sun damage, dark under-eye circles, and fine lines.

Foods rich in vitamin A:

• Eggs

• Milk and fortified milk

• Dark leafy vegetables

• Carrots

• Cantaloupe

• Apricots

• Papaya

• Peaches

• Kale

• Guava

• Red peppers

• Pumpkins

• Tomatoes

• Spinach

Vitamin E

Daily Requirement: 15 mg

Benefits:

• Potent fat-soluble antioxidant to neutralize the harmful after-effects of fat oxidation.

• Stops production of free radicals that contribute to chronic disease and aging.

• Immune system health

• May possibly prevent degenerative dementia conditions, such as Alzheimer’s disease.

• Reduces risks of atherosclerosis by lowering LDL levels

• May protect the body against the spread of cancer cells by neutralizing the harmful effects of free radicals.

• Heart health

• Topically in facial creams, moisturizes skin, repairs dryness, protects the skin from harmful UV rays.

Foods rich in vitamin E:

• Almonds

• Mustard Greens

• Spinach

• Turnip Greens

• Kale

• Swiss chard

• Plant oils

• Olives

• Raw seeds

• Hazelnuts

• Pine Nuts

• Broccoli

• Parsley

• Papaya

Magnesium

Daily Requirement: 320 mg

Benefits:

• Plays a key role in more than 350 enzymatic functions.

• Reduces risks of high blood pressure in women

• Heart health

• Strong bones

• Healthy metabolism

• Nerve and muscle function

• Regulates blood pressure.

• Regulates blood glucose levels

• Helps with absorption of calcium in the body

• May help prevent type 2 diabetes

• Supports healthy heart rhythm

Foods rich in magnesium:

• Fresh fruits

• Vegetables

• Nuts

• Whole grains

• Beans

• Seeds

Potassium

Daily Requirement: 4700 mg

Benefits:

• Optimal muscle function

• Heart health

• Kidney health

• Nerve function

• Works with sodium to help maintain the body’s water balance

• Strong bones strong

• Healthy cell function

• Regulates blood pressure levels

• Reduces risks of kidney stones

• Regulates digestion

• Aids in metabolism

• Decreases muscle spasms

• In aging especially, this mineral can help reduce risks for heart disease

• Plays a role in stroke prevention

Foods rich in potassium:

• Bananas

• Plums

• Prunes

• Potatoes with skin

• Lentils

• Beans

• Sweet potatoes

Zinc

Daily Requirement: 8mg

Benefits:

• Zinc deficiency can develop with age, and may lead to weakened immunity and promotes inflammation, which is known to trigger aging of the body and chronic disease, such as type 2 diabetes, cancer, and heart disease.

• Helps to maintain a sense of taste and smell

• A combination of antioxidants and zinc might reduce risks for age- related macular degeneration

Foods rich in Zinc:

• Scallops

• Pumpkin seeds

• Sesame seeds

• Shrimp

• Lobster

• Crab

• Cooked spinach

• Beans

• Beef

• Wheat germ

Omega-3 Faty Acids

Benefits:

• EPA and DHA are found in oily fish

• ALA or alpha-linolenic acid is found in plant foods, including seeds and nuts

• Lower triglyceride levels

• Healthy cholesterol

• Heart health

• Reduce risks factors for cancer

• Helps with menopause related mood swings

• May help prevent depression and depressive symptoms

• Sharpen brain function

• EPA and DHA found in fish oil help relieve joint pain and stiffness in those who suffer from rheumatoid arthritis.

• Promising research exists that omega-3 fatty acids may help protect against dementia and even Alzheimer's disease, and also positively, impact age related gradual memory loss

• ALA helps reduce inflammation and may prevent chronic disease, including arthritis and heart disease

Good food sources of ALA:

• Enjoy these healthy fats in moderation daily.

• Walnuts and walnut oil

• Avocados and avocado oil

• Flaxseed and flaxseed oil

• Canola oil

• Soybean oil

• Fortified eggs

Enjoy vegetables liberally.

• Brussels sprouts

• Kale

• Mint

• Parsley

• Spinach

• Watercress

Good sources of EPA and DHA:

Experts recommend two servings of fish each week.

• Mackerel

• Wild Caught Salmon

• Anchovies

• Bluefish

• Herring

• Sardines

• Sturgeon

• Lake trout

• Tuna

Iron

Daily Requirement: 8mg

Benefits:

• Prevent anemia

• Lowers risks for certain diseases

• Immune system health

Foods rich in iron:

• Red meat

• Beef and chicken liver

• Pork

• Poultry

• Seafood

• Beans

• Dark green leafy vegetables including spinach and kale

• Dried fruit including apricots and raisins

• Iron-fortified bread, pasta, and cereals

• Peas

Fiber

Daily Requirement: 21 grams

Benefits:

• Healthy digestion

• Heart health

• Reduced risk for type 2 diabetes.

• Healthy blood pressure and reduction of high blood pressure

• Healthy weight management

• Reduced risk of dementia

Foods Rich in Fiber Vegetables:

· 1 medium artichoke, boiled - 10.3 grams

· 1 cup acorn squash – 9 grams

· 1 cup green peas - 8.8 grams

· 1 cup broccoli - 4 grams

· 1 cup turnip greens – 5 grams

· 1 cup parsnips – 7 grams

· 1 cup Brussels sprouts - 4.1 grams

· 1 sweet potato with skin – 4 grams

· 1 potato with skin - 2.9 grams

· 1/4 cup tomato paste - 2.7 grams

· 1 medium raw carrot - 1.7 grams

· 1 cup collard greens or Swiss chard – 4 grams

· 1/2 cup sun dried tomatoes - 3.5 grams

· 1 cup cauliflower - 2.1 grams

· 1 cup eggplant - 2.5 grams Fruits

· 1 medium mango - 5 grams

· 1 cup raspberries - 8 grams

· 1/2 avocado - 6.5 grams

· 1/2 cup dates - 6 grams

· 1 medium pear - 5.5 grams

· 1 medium apple - 4.4 grams

· 1 medium banana - 3.1 grams

· 1 medium orange - 3.1 grams

· 5 pieces dried figs - 5 grams

· 1 cup strawberries halves - 3 grams

· 1 cup guava - 9 grams Grains, Cereal And Pasta

· 1/2 cup steel cut oats - 12.4 grams

· 1 cup whole wheat spaghetti - 6.3 grams

· 1 cup cooked barley - 6 grams

· 1/4 cup wheat bran - 6 grams

· 3/4 cup bran flakes - 5.5 grams

· 1/4 cup spelt - 5 grams.

· 1/4 cup millet - 4 grams

· 3 cups air popped - 3.6 grams

· 1 cup brown rice - 3.5 grams

· 1 slice rye bread - 1.9 grams

· 1 slice whole-wheat bread - 1.9 grams

Legumes, Nuts and Seeds

· 1 cup cooked split peas - 16.3 grams

· 1 cup cooked lentils - 15.6 grams

· 1 cup cooked black beans - 15 grams

· 1 cup cooked lima beans - 13.2 grams

· 1 cup baked vegetarian beans - 10.4 grams

· 1 oz. chia seeds - 11 grams

· 1/2 cup edamame - 8 grams

· 2 tbsp. flax seeds - 4 grams

· 23 almonds - 3.5 grams

· 49 pistachio nuts - 2.9 grams

· 19 pecan halves - 2.7 grams Miscellaneous

· 1/4 cup hemp protein powder - 7 to 13 grams

· 1/2 cup whey protein powder – 24 grams