6 nutrientes que necesitas después de los 40

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A partir de los 40 el cuerpo empieza a perder densidad ósea, por lo que el calcio y la vitamina D son dos nutrientes fundamentales en la dieta.

Las vitaminas son sustancias inorgánicas que podemos encontrar en distintos alimentos y que son necesarias para un correcto desarrollo y funcionamiento del cuerpo. Después de los 40, vigilar la cantidad de vitaminas, minerales y nutrientes que obtenemos se vuelve fundamental.

Si no prestas la atención requerida puedes experimentar cambios negativos como pérdida de masa muscular, un metabolismo lento y aumento de riesgo de padecer enfermedades del corazón.

Nutrientes esenciales después de los 40

Revisa qué vitaminas y qué otros nutrientes son especialmente necesarios después de los 40 y empieza a incorporar las fuentes alimenticias que los contienen con mayor regularidad en tu dieta.

1. La vitamina B12

Vitamina B12 y anemia megaloblástica
La deficiencia de vitamina B12 es uno de los factores que conllevan a la anemia megaloblástica.

La vitamina B12 se encuentra de forma natural en los alimentos de origen animal, como el hígado vacuno, la carne de ave, el pescado, los huevos, los productos lácteos, los cereales y las levaduras nutricionales. 

Resulta esencial para el correcto funcionamiento del cerebro, la sangre y el sistema nervioso. De acuerdo con los expertos de los National Institutes of Health, la carencia de esta vitamina suele provocar:

  • Cansancio.
  • Debilidad.
  • Pérdida de peso.
  • Pérdida del apetito.
  • Anemia megaloblástica, entre otros.

Normalmente obtenemos la cantidad necesaria de vitamina B12 al llevar una alimentación variada y equilibrada.

Sin embargo, después de los 40 años la disminución del ácido clorhídrico del estómago ocasiona problemas para absorberla. Por ello, muchos adultos mayores deben consumirla a través de alimentos fortificados o suplementos dietéticos.

2. Calcio

El calcio es un mineral esencial que está presente en alimentos como la leche, el queso y otros derivados lácteos. Sin embargo, estos productos no son los mejores para obtener este mineral. Por ello, debemos intentar optar por alimentos más naturales, como: sardinas, boquerón, col, brócoli, nabos, semillas de soja o las almendras.

Su función es fundamental para mantener los huesos y dientes fuertes. Además, el calcio interviene en la circulación de la sangre, el equilibrio del sistema nervioso y la contracción muscular.

  • Por todo lo anterior, una deficiencia del calcio puede provocar enfermedades como la osteoporosis y el raquitismo. 
  • Aunque los huesos absorben la mayor parte del calcio que necesitan antes de los 30 años, después de los 40 se comienza a perder calcio lentamente. 
  • Por eso, para prevenir la osteoporosis y otras enfermedades en los huesos es necesario vigilar el consumo de calcio.  

3. Vitamina D

Alimentos con vitamina D
La vitamina D es clave para el desarrollo óseo y el mantenimiento de la buena salud de los huesos

La vitamina D se obtiene fácilmente al exponerse a la luz solar y al consumir huevo y leche. Esta vitamina es esencial para la absorción de calcio en el cuerpo, por lo que también tiene un papel importante para el desarrollo del esqueleto. 

Una mala absorción de la misma puede generar diabetes, esclerosis múltiple, enfermedades cardiovasculares y enfermedades crónicas. 

  • Puesto que la habilidad de la piel de absorber la vitamina D decrece con la edad, después de los 40 años tienes mayor riesgo de desarrollar una deficiencia. 
  • Nuestra recomendación es que vigiles el tiempo que pasas bajo el sol, de tal forma que no te excedas. Pero tampoco te olvides de hacerlo unos minutos al día. 
  • Si tienes alergia al sol o por algún motivo te es imposible hacerlo, incluye un suplemento vitamínico en tu rutina diaria. 

4. Potasio

El potasio es un mineral esencial para algunas funciones básicas a nivel del músculo y del sistema nervioso. Si no consumes suficiente potasio después de los 40 notarás:

  • Diarrea.
  • Calambres.
  • Estreñimiento.
  • Deshidratación.
  • Dolores musculares.
  • Debilidad muscular.
  • Trastornos neuromusculares.

Para asegurarte de tener la ingesta necesaria de potasio es preciso llevar una dieta variada que incluya frutos secos, café, cacao y vegetales de hoja verde.

Sin embargo, ten en cuenta que un exceso de potasio en el cuerpo puede generar complicaciones en el corazón y en el sistema gastrointestinal. Por ello, si vas a tomar un suplemento de potasio, primero consulta a tu médico. 

5. Magnesio

Alimentos rodeando el símbolo del magnesio

El magnesio es un mineral esencial y tiene como función primordial regular la presión arterial. También tiene una gran importancia en la producción de energía y en la absorción del calcio, así como en otras reacciones metabólicas esenciales. 

Debido a que el magnesio es parte de la clorofila, lo encontrarás  en las verduras de hojas verdes, en los granos no refinados, en legumbres como la soja o los frijoles y en las  nueces.

  • Después de los 40 años es necesario vigilar con mayor precaución la ingesta de este mineral. 
  • Debes incluir los alimentos que lo contienen en cada una de tus comidas. Si tu dieta es deficiente, incluye un suplemento que contenga magnesio.

6. Omega 3

Si bien los ácidos grasos omega 3 no son vitaminas ni tampoco minerales, es importante agregarlas a la lista, ya que son esenciales para tu salud después de los 40. Los omega 3 pueden obtenerse a través de dos fuentes:

  • Animales: A partir del aceite de pescado y aceite de krill.
  • Vegetales: A partir de plantas como la linaza, semillas de chía, semillas de cáñamo y aceite de soja.

Consumir este nutriente después de los 40 te ayuda a controlar la presión arterial y el colesterol malo (LDL), dos problemas muy comunes en esta etapa. 

Los omegas también tienen un papel clave en el mantenimiento de la memoria y la función cerebral general.

Dale prioridad siempre a la buena alimentación

A menos que tu médico indique lo contrario, recuerda que siempre es mejor obtener las vitaminas y los minerales a través del consumo de alimentos saludables, dentro de una dieta equilibrada. Los suplementos vitamínicos y pastillas no son obligatorios en todos los casos.

Llevar una vida saludable puede prepararte para los cambios que se avecinan.

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    interac?iunea medicamentului injectare efecte secundare incepe munca mancarime cumpara online fara prescriptie medicala dureri in piept Dorohoi
    ?tiri numele de marca generica cat de rapid are antibiotic
    infectie respiratorie anxietate cu Livrare in toata lumea boala venerica diareea de retragere Nu este nevoie de o re?eta, doza maxima Slatina
    poisoining ?i hrana brest pe net ingrediente
    e?ec doza polipi Plopeni

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