Women – quick check. When was the last time you had your vitamin D levels checked? Personally, mine were checked two weeks ago, when my doctor noticed I was tired. Turns out it was motherhood. But either way, I learned a good lesson. Symptoms may be stemming from a deeper root in the body, a root that can easily be remedied with a change in diet.
So without further ado, the 3 top nutrients you might be missing.
Calcium. This is definitely a big one. Unlike many other nutrients, where the recommended dietary allowance goes down at a certain age, calcium goes up for women at 51. From the ages of nineteen to fifty you need 1,000 mg of calcium a day (more if you are pregnant or lactating), after that, you need 1,200. One cup of milk provides about 300 mg, a cup of yogurt has 415. Broccoli has 20, and kale has 94. So you can easily boost your intake just through what you actually eat, but a supplement might be handy to fill in the gaps.
Vitamin E. Vitamin E is a fat soluble antioxidant that has been shown to reduce inflammation and free radicals, and helps improve cognitive function. Vitamin E is also needed by the body to fight off bacteria and viruses. The recommended daily allowance is 15 mg for adults. Foods that are rich in vitamin E include nuts, dark leafy greens, and broccoli. You do not need a separate vitamin E supplement, however. These supplements often contain considerably more vitamin E than the recommended allowance and may not be safe. You want to look for 30 mg maximum in your supplement.
Vitamin D. More research has been done on vitamin D in recent years as people stay out of the sun (a natural source of vitamin D). Yet, vitamin D helps boost your immunity, and lowers your risk of cardiovascular disease. Low vitamin D levels have been shown to decrease bone health. In fact, it actually assists the body in absorbing calcium, so even if you’re right on track with calcium, yet, low on vitamin D, you might be sacrificing your bones. The new recommendations suggest 600 mg for adults. You’ll find vitamin D in fatty fish, egg yolks, liver, cheese, and most milk is fortified. Talk to your doctor before adding a supplement to your diet.