As promised, here is an overview of the most important vitamins and minerals, but instead to take them in isolation is better for a good multi-vitamin and mineral tablet aimed specifically at those over 50.
Vitamin
What you can do for you, for example -
Found in, for example -
Useful Tips
A
Promotes bone growth, strong, healthy skin, hair, teeth and gums. It builds resistance to respiratory infections. Good for the eyes, especially at nightblindness.
Carrots, fish, eggs, green and yellow vegetables, milk and milk products
10,000 IU, the average daily high doses dose.Prolonged can be bad for you as it can be stored in the body.
B
Helps maintain a healthy nervous system, muscles and helps the heart and energy.Good stress and memory.
whole, whole brown rice, oatmeal, bran, milk, liver, fish, vegetables, beef, pork, nuts, fruit.
It 's a good idea for all the different B vitamins to takeIn a B-complex tablet Smoking and alcohol can deplete the body of this vitamin.C
Help in preventing colds, infections, helps repair body tissue, for example. helps healing after surgery.
Citrus fruits, green leafy vegetables, tomatoes, potatoes. NB. It is usually not a good idea to eat citrus fruits, such as oranges, grapefruits, etc. If you suffer from arthritis.
Iron helps the body. Vitamin C works best when taken with calcium and magnesium. Vit C is excretedfrom the body fairly quickly, so it's a good idea of a time-release tablet to take. Smoking can destroy vitamin C.
D
It works with calcium for strong bones and teeth
Acquired through the sunlight, eating lots of fish and fish oil, and milk
Doses of 5,000 IU per day is not recommended. Dark colored people in northern climates usually need additional vitamin D. take
E
Good for the skin and helps you look younger. It helps the healing of burns and helpsfatigue.
Wheat germ, soybeans, broccoli, spinach and leafy vegetables, whole grains and eggs.
Iron tablets to destroy the effectiveness of vitamin E as a whole - maybe 8 hours. Women over 50 and women in transition, their intake of vitamin.
MINERALS
Football
Essential for strong bones and healthy teeth
Milk, cheese, soybeans, sardines, walnuts, sunflower seeds and green vegetables.
Calcium and iron are two minerals oftenin the diet of a woman. Dolomite tablets are a natural form of calcium and magnesium
Iron
Necessary for the production of red blood cells (hemoglobin). Prevent iron deficiency anemia and fatigue.
egg yolks, red meat and offal, nuts, beans, molasses, oatmeal
For normal adults, the recommended amount is 10 to 18 mg, but before increasing the amount (perhaps by fatigue, etc.) is best to consult your doctor. It is noteworthy that the iron sulphate, a form ofthat appears in many iron supplements can destroy your vitamin E: the form of chelated iron is a plus.
Magnesium
Necessary for optimal functioning of nerves and muscles. Help fight depression. Good for the heart.
Figs, nuts (especially almonds), seeds, apples, grapefruit and apples.
People suffering from cramps are often a magnesium deficiency. Alcoholics are also usually a deficit. Dolomite (a balanced formula of magnesium and calcium) is a good qualitySupplement.
Selenium
Works with vitamin E and appears to slow the aging process. It helps with energy.
Wheat germ, tuna, onions, broccoli, tomatoes, bran
Selenium is important for human nutrition. Because of intensive farming and food processing techniques, many of our foods are depleted of selenium.
Zinc
Good for the immune system, muscle function and blood and brain. It can also help with healing.
Choice of meat, like steak and chops,pumpkin seeds wheat germ, eggs.
Men should love their levels of zinc, particularly if concerned about prostate problems. Zinc and manganese are designed to help seniors avoid senility.
NOTE: what you have in your body is what you get from your body! So, think of food as fuel and choose foods from the graph above.
Unfortunately, cakes, cookies, etc., are only "comfort" food and non-fuel nutrient for the body.
The only result we get from eating too much bread ismaybe trying to finish as one - that is certainly food for thought!
NOW HERE OVER just help 'Spring' in the spring.
The body of Coenzyme 10 "candle" for energy.
Ginkgo Biloba helps maintain good circulation to the extremities of the body (so good for people who suffer from cold hands and feet). It also improves blood flow to the brain and helps poor memory.
Glucosamine helps the joints and connective tissue is assumedstimulate growth of cartilage in the joints and the promotion of good works.
Echinacea enhances the immune system - a tool in the prevention of colds and flu.
Garlic also stimulates the immune system, and especially, antiviral, antibacterial and antifungal.
Omega 3 fish oil. Benefits the heart, circulation, joints and brain.
Evening Primrose oil is good for the immune system and the skin's appearance.
So all the above, a bonus for 50-plus.
Now we all know thatNothing like a nice cup of tea, give yourself a lift, and finally confirmed that the tea is actually good for us (this is a surprise, because we all know from experience that if we like something, then it is guaranteed that someone will to discover that it is bad for us). Research has also shown that green tea has remarkable health promoting properties. So the next time you feel that the achievement of a 'cuppa' Green Tea - Drink it alone or with a slicelemon - and it's really refreshing. As a matter of interest, I recently visited a tea room where they offer a choice of over 300 different teas, and guess what 'the owner was drinking? Yes, green tea ... 'Nough said!
MENOPAUSE TREATMENT
Now there is concern about the long-term use of HRT (hormone replacement therapy), many women seeking a natural alternative to alleviate symptoms of menopause and a healthy lifestyle to maintain their decline when estrogen levels .Phytoestrogens are plant estrogens work similarly to ours. These are found in soy milk, soy beans, flax seeds, pumpkin seeds, red clover, etc. So, here is the opportunity to give you the recipe for what is known as the "cake of HRT. So why do not you cut a piece of this cake well to go with your cup of green tea?
HRT CAKE
Ingredients:
50 g of sunflower seeds, pumpkin seeds 50 g, 50 g of flaxseed,
50 g of sesame seeds, almonds 50 gr, 50 grraisins.
100 g of cranberries, finely chopped 150 g dried apricots,
2 "chopped ginger, ½ teaspoon nutmeg ½ teaspoon cinnamon
1 tablespoon malt extract, 3 tablespoons apple juice,
425 ml (approximately) of soy milk (add more milk as needed to make a sweet, texture).
Method:
Mix all dry ingredients in a bowl.
Add the apple juice, blueberries and soy milk and mix well.
Let stand for about half an hour.
Preheatingoven at 190 ° C.
Line a baking pan with parchment paper and spoon the mixture into
Bake in preheated oven for about ¼ hours.
Once cooled, cut and store in freezer.
If you are not inclined to bake a cake, why not a large percentage of ingredients on porridge for breakfast.
Here's my version of a power breakfast with HST.
In a bowl mix oats, microwave oven, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, raisins;throw in some or all of the following as you like - chopped dried apricots, plums, apples, dates, almonds, walnuts, maybe a tablespoon of malt extract or honey, if desired, cover with water or soy milk, preferably, and oven Microwave for about 3-4 minutes. Eat with a dollop of organic yogurt on top (if desired) and you'll really be set up for the day - certainly does not feel the need for a mid-morning snack.
And while we're on the subject of menopause, do not forgetimportance of taking care of your bones with calcium.
* Health Span of Guernsey (www.healthspan.co.uk) offer a good range of vitamins and minerals with duty-free post and packing free. They also print a great informative monthly magazine, and if you spend more than 10 pounds (and with such an offer is very difficult to spend less than 10 pounds) will add your name to their
mailing list for a free monthly magazine.
Top
STOP PRESS! ! !
Althoughmy last column I promised not to talk about chocolate, I can not wait to spend the good news ..... Recent research has shown that chocolate is actually good for us - Hallelujah! I give below an extract from the Daily Mail, 1 June 4 .......
"CHOCOLATE" remains in good heart '
Scientists are chocolate lovers spread yesterday when they discovered that eating the cake may help protect against heart disease. Researchers at the University of California, San Francisco,that the variety of dark sweet with a cocoa content of over 70 percent may be beneficial for circulation. Better blood flow is essential to prevent clogged arteries or blockage leading to heart attack or stroke. ".......
I must say that I personally agree with the article or if my heart always feels good when I put in one of my favorite chocolate bar. E 'was only after I broke my heart sinks when the sense of guilt kicks in until after darkchocolate with over 70% cocoa, we must not spoil the fun with a sense of guilt. And, unlike milk chocolate or other comfort foods like chocolate cake, there is the added value that we are probably not too much chocolate to put this' high cocoa content "because it is very difficult to over-indulge in this very rich, dark chocolate.
However, remember that "less is more '! Remember what happened when the medical profession to inform us that" a glass of red wineis good for the heart? In general, people feel the only red wine is good for the heart "and ignored the recommendation of a 'glass'. Unfortunately, just because you consume a bottle of red does not mean that you consume a bottle of health. (Sorry to be a "Puper party" are). Similarly, if you're a chocoholic, try sharing your usual milk, chocolate, cream, chocolate for a small amount of high-quality dark chocolate with over 70% cocoa - enjoy, and,
hopefully, collectawards.
Friends Link : Thermal Transfer Labels
