To be young even after 50th birthday
Most people do not take extra vitamins and minerals in an earlier age. And, in most cases is normal – and varied diet full body make young enough to have healthy. But when the average age different ailments that call here and there to make us think. A and doctors will recommend us – additional intake of vitamins and minerals not only provide statutory body for nutrients in sufficient quantities, but also allows for a longer and higher quality of life. For example, additional calcium and vitamin D is mandatory for all women over the age of 50. Data from clinical trials show that most adult women fail to obtain only the necessary amounts of dietary calcium and vitamin D. However, everyone should be concerned with increased attention to what puts in his mouth. Some food additives can be particularly dangerous if they exceed the recommended doses. Consumption of too much calcium, for example, may increase the risk of kidney stones and excessive intakes of magnesium – can cause dangerously low levels of blood pressure. What does the information from the latest studies on what to avoid and what to consume.
Vitamin D
• Benefits: sufficient vitamin D levels decrease dramatically – by 30 to 50 percent risk of colon cancer, breast and esophagus. It is believed that the vitamin inhibits the growth of cancer cells and activates the immune system to fight infections.
• Why you need more: Less than 10% of women over the age of 50 obtain the recommended doses of vitamin D in food, studies show. Best food sources are egg yolk, oily fish, milk, dairy foods and green leafy vegetables.
Another way to increase vitamin D levels in the body is prolonged exposure to sunlight. Taking the recommended daily dose of vitamin D strengthens muscles and significant pain relief for muscles and bones at least half the people who suffer from these symptoms.
• Right dose: 1000 ml per day.
Calcium
• Benefits: This mineral maintains healthy bones, and it is also necessary for normal functioning of the muscles and nervous system.
• When you need more: If your bone is destroyed faster than it builds.
According to several studies the additional intake of calcium reduces the risk of developing polyps in the colon that can cause cancer.
• Right dose: Up to 500 mg twice daily, even if you are already taking osteoporosis drugs.
Magnesium
• Benefits: Survey conducted recently by Harvard University shows that people with adequate levels of magnesium were significantly lowered risk of type 2 diabetes. Furthermore, preliminary clinical studies show that magnesium supplements lower blood pressure.
• What you need more: A recent study shows that the deficit of magnesium is more common in adults than in young, because age absorption of magnesium from food decreases. Moreover, some of the most commonly used antibiotics and diuretics reduce the ability of intestinal mucosa to absorb magnesium.
• Proper dosage: Select complex multivitamin and mineral that contains magnesium and 350 mg. More than this amount can cause diarrhea in susceptible people.
