5 must-have nutrients for women's health

Here are five nutrients that may help protect women from heart disease, as well as lower the risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure, as she ages.

As women age, they must stash themselves with five nutrients to stay in top shape As women age, their risk of developing health problems such as heart disease and stroke increases. This hap pens because women have a limited amount of oestrogen once they go through menopause. Once they're oestrogen-deficient, they're at risk for heart disease.

Heart disease, which could include having a heart attack or heart failure, is the leading cause of death among women, and stroke is the third leading cause of death, according to medical science. Therefore, women need to satiate themselves with enough nutrients that'll protect their immune system.

NUTRIENT: VITAMIN D

Women who don't get enough Vitamin D could develop brittle bones, or even worse, osteoporosis, as the nutrient helps the body absorb calcium, which helps keep aging bones strong. A study published in the New England Journal of Medicine found taking high doses (800 international units) of Vitamin D daily could reduce the risk of hip fractures in older women by 30 per cent. Source: There are three ways of getting Vitamin D: from the skin, from your diet and from vitamin supplements. Unfortunately, as the skin ages, it has less ability to produce Vitamin D in response to sun exposure. But women can boost their Vitamin D intake by increasing their dairy products such as milk, yoghurt, cottage cheese, and hard cheese.

NUTRIENT: FOLIC ACID (VITAMIN B9)

While folic acid, or folate, is a B-complex vitamin is a vital nutrient for expectant mothers, a daily dose is necessary for older women, as it is also cardio-protective, so it helps build new tissue. Signs of low folic acid levels include anaemia, weight loss, weakness, headaches and high levels of homocysteine in the blood, a risk factor for heart disease.

Sources: Women must consume the recommended daily allowance of 400 micrograms of folic acid a day, which can be found in leafy green vegetables, citrus, berries, nuts and olive oil.

NUTRIENT: CALCIUM

Calcium helps the body make new bone cells, and as women approach menopause, the ability to make new bone cells decreases. Sources: Drinking milk does not provide enough calcium to make up the difference. Besides dairy products, calcium can also be found in tofu, cereals, soy and rice beverages, vegetables such as kale, broccoli and Chinese cabbage, and fish with soft bones such as sardines and salmon.

NUTRIENT: OMEGA-3 FATTY ACIDS

Eating a higher amount of fish and Omega-3 fatty acids is linked with a lower risk of heart disease among women. Omega-3 fatty acids are a form of polyunsaturated fat. This healthy fat may also help slow down the growth of plaque build-up in the arteries and lowers blood pressure.

Research has shown that Omega-3 fatty acids can increase the good cholesterol, and decrease the bad one.

Sources: Several studies have found that fish oil supplements reduced triglyceride levels by 20 to 50 per cent. Eat fatty fish like salmon, tilapia or codfish -at least twice a week. Olive oil, which contains monounsaturated fatty acids, has also shown health benefits.

NUTRIENT: VITAMIN B12

Low levels of vitamin B12 tend to occur in women as they age. Older adults may not have enough hydrochloric acid in their stomach to absorb the vitamin. Women who don't get enough of B12 can experience fatigue, weight loss, poor memory, dementia and depression. According to a study, postmenopausal women who lack nutrients in their diets, including vitamin B12, have an increased risk of becoming anaemic.

Sources: The recommended daily amount of B12 is 2.4 micrograms daily for adults, and the vitamin can be found in foods such as fish, meat, poultry, eggs, milk and fortified breakfast cereals.

BDST: 0028 HRS, SEP 17, 2014