Defying The Aging Process With Nutrition .................................................................. 1

17 Key Nutrients For Women Age 50 And Older ......................................................... 2

Calcium .................................................................................................................... 2

Vitamin D ................................................................................................................. 3

Vitamin B1 (Thiamine) ............................................................................................. 4

Vitamin B3 (Niacin) .................................................................................................. 4

Vitamin B6 (Pyridoxine) ........................................................................................... 5

Vitamin B12 ............................................................................................................. 6

Folic Acid ................................................................................................................. 7

Vitamin K ................................................................................................................. 8

Vitamin C ................................................................................................................. 8

Vitamin A ................................................................................................................. 9

Vitamin E ............................................................................................................... 10

Magnesium ............................................................................................................ 12

Potassium .............................................................................................................. 12

Zinc ........................................................................................................................ 13

Omega-3 Fatty Acids .............................................................................................. 14

Iron ........................................................................................................................ 16

Fiber ...................................................................................................................... 17

Disclaimer: This publication is for informational purposes only and is not intended as

medical advice. Medical advice should always be obtained from a qualified medical

professional for any health conditions or symptoms associated with them. Every

possible effort has been made in preparing and researching this material. We make

no warranties with respect to the accuracy, applicability of its contents or any

omissions.

1 | P a g e

Proper nutrition can defy the aging process in many ways. First, nutrients help prevent disease.

Second, proper nutrition supports the body’s health and general function helping its ability to

remain strong, vital and in good shape no matter your

age.

Eating right is key in staying healthy, and at age 50

nutrient needs change from what you may have

needed in your younger years.

Key vitamins and minerals are needed for skin health,

to protect from the top killers of women, such as heart

disease, cancer, and stroke, and even to manage symptoms of menopause.

Never underestimate of sound nutrition in improving the aging process and living a long and

healthy life.

2 | P a g e

Daily Requirement: 1,200 mg

Calcium is essential for strong bones, which helps to prevent osteoporosis. Furthermore, calcium

builds strong teeth, serves the body in blood clot function, and helps to maintain a regular

heartbeat.

Foods rich in calcium:

Milk

Yogurt

Okra

Collard greens

Soybeans

White beans

Spinach

Kale

Fish: sardines, salmon, rainbow trout and perch

Calcium-fortified foods including oatmeal, cereals and orange juice

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Daily Requirement: Age 50 to 70: 600 IU; Age 71 and older: 800 IU

Vitamin D helps prevent osteoporosis by supporting the absorption of calcium, which helps keep

bones strong. It also maintains brain and mental health, and reduces the risk of depression.

Vitamin D can also control blood pressure and

cholesterol levels.

It may play a vital role in diminishing inflammation, as

well as protecting the body against numerous chronic

diseases.

Getting enough vitamin D is easy if you spend at least

10 to 15 minutes in the sun daily; you can also get it

form diet and vitamin supplements.

Foods rich in vitamin D:

Fatty fish, such as tuna, mackerel, and salmon

Vitamin D fortified foods, such as cereals, dairy products, orange juice, soy milk

Beef liver

Cheese

Egg yolks

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Daily Requirement: 1.2 mg

Vitamin B1 or thiamine is needed for the health of the brain and nerve cells and it assists the

body in converting food to energy.

Caution: certain diuretics and antacids may lower levels of thiamin in the body by decreasing its

absorption and by increasing its secretion through urination.

Vitamin B1 Food Sources:

Liver

Enriched breads

Enriched cereals

Whole grains

Daily Requirement: 14 mg

Vitamin B3 is needed for proper digestion and nervous system functioning. It supports the skin’s

ability to retain moisture, which helps the body fight against viruses, bacteria and other antigens.

Niacin also helps the skin slough off dead cells, allowing for newer cells to surface for more

radiant and younger looking skin.

Vitamin B3 helps the body convert food to energy. It also helps to raise good cholesterol (HDL),

while reducing levels of the bad type (LDL) decreasing risks of heart disease, strokes, and

atherosclerosis.

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Foods rich in niacin:

Poultry

Eggs

Fish

Nuts

Avocados

Enriched breads

Daily Requirement: 1.5 mg

Vitamin B6 (pyridoxine) helps keep the brain healthy and functioning at its best. This nutrient

also plays a crucial role in the metabolic process and how the body turns food into energy by

helping break down proteins and maintaining healthy blood glucose levels. It helps the body with

hemoglobin production.

Foods rich in vitamin B6:

Fish

Nuts

Seeds

Potatoes

Chickpeas

Avocados

Bananas

Beans

Oatmeal

Lean meat

Poultry

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Daily Requirement: 2.4 mcg

Vitamin B12 helps in the production of red blood cells and DNA. It also helps maintain healthy

nerve function and aids in the metabolic process. It’s essential for brain health and blood

function. Some studies show that vitamin B12 can boost concentration levels, treat memory loss,

and uplift your mood and energy levels.

One major concern of vitamin B12 is that as many as 1/3 of people over age 50 are unable to

absorb it from diet, which can lead to neurological and balance issues. Use of certain

medications, such as those often taken by older populations may lead to the interference of how

B12 is absorbed and metabolized in the body.

Foods rich in vitamin B12:

Fish

Lean meat

Poultry

Eggs

Milk

Cheese

Yogurt

7 | P a g e

Daily Requirement: 400 mcg

Folic Acid, or vitamin B9 reduces the risk of anemia, helps build a healthy brain and spinal cord as

well as create red blood cells. It also helps with the production of both DNA and RNA, which are

the cells’ building blocks, and in building new tissue. Folic acid helps prevent the changes in DNA

that can lead to cancer.

Studies have shown folate acts similar to hormone replacement therapy (HRT), which can help

ease menopause related hot flashes by interfering with the monoamine neurotransmitters,

serotonin, and norepinephrine.

Foods rich in folic acid:

Dark leafy vegetables Olive oil Citrus fruits Broccoli Asparagus Brussels sprouts Beets Lentils Peanut butter Spinach Melons Strawberries Fortified grains Chickpeas Black and kidney beans Eggs Squash Nuts

8 | P a g e

Daily Requirement: 90 mcg

Vitamin K helps with the process of blood clotting; helps reduce the risk of heart disease. It’s also

important for building and maintaining strong bones. It interferes with blood thinner medication

so be sure to ask your doctor.

Foods rich in vitamin K:

Eggs

Cauliflower

Broccoli

Asparagus

Brussels sprouts

Cabbage

Daily Requirement: 75 mg; smokers need 110 mg

Vitamin C is an antioxidant that helps erase and prevent the damage brought upon by free

radicals. It also helps heal wounds, aids in the production of red blood cells, and boosts the levels

of a brain chemical called noradrenaline, which makes you more focused and alert. Vitamin C

also promotes healthy gums and teeth, facilitates the absorption of iron by the body, and helps

maintain a healthy immune system. For the aging woman, vitamin C helps support healthy eyes.

If applied directly on the skin, it helps protect the skin against the harmful effects of the sun. It

also gives the skin a more youthful look by improving the production of collagen, the building

block of firm, radiant skin.

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Foods rich in vitamin C:

Broccoli

Grapefruit

Kiwi

Oranges

Bell peppers

Potatoes

Strawberries

Tomatoes

Cauliflower

Citrus fruits

Daily Requirement: 700 mcg

The aging process makes it increasingly important to increase intake of antioxidants in order to

maintain healthy cells, protect against numerous diseases and inflammation, and to keep skin

healthy and youthful. Vitamin A is crucial for healthy bones. It is also important for healthy

immunity and eyesight.

When applied topically, face creams with vitamin A (retinol creams), help reduce signs of sun

damage, dark under-eye circles, and fine lines.

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Foods rich in vitamin A:

Eggs

Milk and fortified milk

Dark leafy vegetables

Carrots

Cantaloupe

Apricots

Papaya

Peaches

Kale

Guava

Red peppers

Pumpkins

Tomatoes

Spinach

Daily Requirement: 15 mg

Vitamin E is an important fat-soluble antioxidant that helps to neutralize the harmful after-

effects of fat oxidation, and stops the production of free radicals that contribute to chronic

disease and aging. Vitamin E also promotes a healthy immune system. Studies are researching its

possible role in preventing degenerative dementia conditions, such as Alzheimer’s disease.

Studies have shown it to help reduce the risk of atherosclerosis by lowering LDL levels. It may

also protect the body against the spread of cancer cells by neutralizing the harmful effects of

free radicals and may protect from heart disease.

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Vitamin E is often used in facial creams to moisturize skin and repair dryness, it also used in

sunscreens to protect the skin from harmful UV rays.

Caution: Talk to your doctor if you take blood thinners, as vitamin E supplements increase

bleeding risks.

Foods rich in vitamin E:

Almonds

Mustard Greens

Spinach

Turnip Greens

Kale

Swiss chard

Plant oils

Olives

Raw seeds

Hazelnuts

Pine Nuts

Broccoli

Parsley

Papaya

12 | P a g e

Daily Requirement: 320 mg

More than 350 enzymatic functions require magnesium to properly function, such as

maintaining a healthy heart, strong bones, metabolism, healthy functioning of nerves and

muscles, and regulating blood pressure and blood glucose levels. It also helps with the

absorption of calcium in the body. Magnesium may help prevent type 2 diabetes. It also helps

maintain healthy heart rhythm. For women, it reduces risks of high blood pressure.

Foods rich in magnesium:

Dark leafy greens

Fish

Nuts

Whole grains

Beans

Avocados

Bananas

Daily Requirement: 4700 mg

Potassium is a mineral that is crucial for optimal muscle, heart, kidney, and nerve function.

Potassium works with sodium to help maintain the body’s water balance.

It keeps bones strong, helps maintain healthy cell function, and regulates blood pressure levels.

It helps reduce the risk of kidney stones, regulates digestion, aids in metabolism, boosts energy,

and decreases muscle spasms.

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In aging especially, this mineral can help reduce risks for heart disease, which is the #1 killer of

women in the United States, and it also plays a role in stroke prevention.

Foods rich in potassium:

Bananas

Plums

Prunes

Potatoes with skin

Lentils

Beans

Sweet potatoes

Daily Requirement: 8mg

Research published in the Journal of Nutritional Biochemistry reports that zinc deficiency can

develop with age, and may lead to weakened immunity and promotes inflammation, which is

known to trigger aging of the body and chronic disease, such as type 2 diabetes, cancer, and

heart disease. Ask your doctor to assess whether you need a supplement.

Zinc also helps to maintain a sense of taste and smell. It aids in would healing and some studies

have shown a combination of antioxidants and zinc might reduce risks for age-related macular

degeneration.

Foods rich in Zinc:

Scallops

Pumpkin seeds

Sesame seeds

Shrimp

14 | P a g e

Lobster

Crab

Cooked spinach

Beans

Beef

Wheat germ

Omega-3 fatty acids are monounsaturated healthy fats.

Marine forms contain EPA and DHA and are found in oily fish

Plant forms contain ALA or alpha-linolenic acid and are found in plant foods, including oils, seeds and nuts

EPA AND DHA can lower elevated triglyceride levels, which reduce risks for heart disease.

Omega-3 fatty acids lower bad LDL cholesterol and elevate good HDL cholesterol. These fats also

help reduce risk factors for cancer.

Consuming more omega-3 fatty acids helps with menopause related mood swings and may help

prevent depression and depressive symptoms.

Omega 3’s may also sharpen brain function. EPA and DHA found in fish oil helps relieve joint pain

and stiffness in those who suffer from rheumatoid arthritis. These nutrients also boost the

effectiveness of anti-inflammatory drugs.

ALA helps reduce inflammation and may prevent chronic disease, including arthritis and heart

disease, though ALA is not nearly as potent as the marine sources of omega-3’s, EPA and DHA.

While, no final conclusions have been made, some promising research exists that omega-3 fatty

acids may help protect against dementia and even Alzheimer's disease, and also positively,

impact age related gradual memory loss.

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Good sources of EPA and DHA:

Experts recommend two servings of fish each week

Mackerel

Wild Caught Salmon

Anchovies

Bluefish

Herring

Sardines

Sturgeon

Lake trout

Tuna

Good plant sources of ALA:

Enjoy healthy fats in moderation daily

Olives and olive oil

Walnuts and walnut oil

Avocados and avocado oil

Flaxseed and flaxseed oil

Canola oil

Soybean oil

Fortified eggs

Enjoy vegetables liberally

Brussels sprouts

Kale

Mint

Parsley

Spinach

Watercress

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Daily Requirement: 8mg

Iron is an important mineral found in the red blood cells of the human body, which transport

oxygen. Iron deficiency can lead to a condition known as anemia, where there is a reduction in

healthy levels of red blood cells. Iron also lowers risks for certain diseases and promotes healthy

immunity.

Foods rich in iron

Red meat

Beef and chicken liver

pork

poultry

Seafood

Beans

Dark green leafy vegetables including spinach and kale

Dried fruit including apricots and raisins

Iron-fortified bread, pasta and cereals

Peas

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Daily Requirement: 21 grams

While digestive health and regularity are probably its best known benefits, fiber offers additional

key benefits for good health, especially as it relates to aging. Fiber helps to reduce risks of

developing type-2 diabetes and studies have shown fiber to lower blood pressure.

Fiber keeps you full longer so you eat less, this helps support a healthy weight, which is key in

healthy aging in avoiding the many serious chronic diseases that result from obesity, such as

heart disease, type 2 diabetes, cancer and joint

issues, just to name a few.

According to research compiled from the Blue

Mountains Eye Study by Professor Bamini

Gopinath (Westmead Institute for Medical

Research Centre for Vision Research) there is new

evidence that fiber supports and promotes what

researched dubbed as “successful aging,” which

the researchers defined as the absence of brain

impairment, depression, disability, respiratory problems, cancer, coronary artery disease, and

stroke.

The study examined more than 1,600 adults all ages 50 and older and focused on exploring the

relationship between the intake of carbohydrates in diet and healthy aging. Factors examined

included total fiber intake, total carb intake, glycemic load and index and sugar intake. The study

found that fiber intake made the greatest difference in “successful aging.”

The researchers found that those study subjects who had the highest intake of fiber had an

almost 80% greater likelihood of enjoying a long and healthy life, devoid of hypertension, type 2

diabetes, depression, dementia and disability throughout a 10-year follow-up.

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Foods Rich In Fiber

Vegetables

1 medium artichoke, boiled - 10.3 grams

1 cup acorn squash – 9 grams

1 cup green peas - 8.8 grams

1 cup broccoli - 4 grams

1 cup turnip greens – 5 grams

1 cup parsnips – 7 grams

1 cup Brussels sprouts - 4.1 grams

1 sweet potato with skin – 4 grams

1 potato with skin - 2.9 grams

1/4 cup tomato paste - 2.7 grams

1 medium raw carrot - 1.7 grams

1 cup collard greens or Swiss chard – 4 grams

1/2 cup sun dried tomatoes - 3.5 grams

1 cup cauliflower - 2.1 grams

1 cup eggplant - 2.5 grams

Fruits

1 medium mango - 5 grams

1 cup raspberries - 8 grams

1/2 avocado - 6.5 grams

1/2 cup dates - 6 grams

1 medium pear - 5.5 grams

1 medium apple - 4.4 grams

1 medium banana - 3.1 grams

1 medium orange - 3.1 grams

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5 pieces dried figs - 5 grams

1 cup strawberries halves - 3 grams

1 cup guava - 9 grams

Grains, Cereal And Pasta

1/2 cup steel cut oats - 12.4 grams

1 cup whole wheat spaghetti - 6.3 grams

1 cup cooked barley - 6 grams

1/4 cup wheat bran - 6 grams

3/4 cup bran flakes - 5.5 grams

1/4 cup spelt - 5 grams

1/4 cup millet - 4 grams

3 cups air popped - 3.6 grams

1 cup brown rice - 3.5 grams

1 slice rye bread - 1.9 grams

1 slice whole-wheat bread - 1.9 grams

Legumes, Nuts And Seeds

1 cup cooked split peas - 16.3 grams

1 cup cooked lentils - 15.6 grams

1 cup cooked black beans - 15 grams

1 cup cooked lima beans - 13.2 grams

1 cup baked vegetarian beans - 10.4 grams

1 oz. chia seeds - 11 grams

1/2 cup edamame - 8 grams

2 tbsp. flax seeds - 4 grams

23 almonds - 3.5 grams

49 pistachio nuts - 2.9 grams

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19 pecan halves - 2.7 grams

Miscellaneous

1/4 cup hemp protein powder - 7 to 13 grams

1/2 cup whey protein powder – 24 grams