Teenage Years – Zinc
Zinc is involved in hundreds of processes in the human body needed for sexual maturation, normal growth of bones and a healthy immune system.
During the teenage years when hormone levels are surging, zinc helps normalise oestrogen levels during the menstrual cycle. It also has been shown to help decrease excessive androgen (a hormone involved in acne) levels.
Twenties – B vitamins
During our twenties, many of us are studying, working – and partying. The B group vitamins can help with a lifestyle that is go, go, go.
Thirties – Iron
In Australia, women aged 30-34 have the highest fertility rates. Demands on iron are often stretched to the limit in this age group, as the recommended daily intake (RDI) increases by 50% during pregnancy.
The good news is that iron can be stored and drawn upon when dietary intake does not meet the body’s demands. Focus your attention on iron-rich foods, and add vitamin C in the form of vegetables and fruit to improve the absorption of iron from your meals.
Forties – Fish oil
Our forties is a great time to get a head start in maintaining a healthy heart for today and the future. Along with exercise and a healthy diet, omega-3 fatty acids found in fish or fish oils can help you lower your risk of heart disease.
The Australian Heart Foundation recommends a daily intake of 500 mg of combined marine omega-3 fatty acids per day. This can be achieved through 2-3 serves (150 gram portion) of oily fish per week, fish oil supplements or foods fortified with omega-3 fatty acids. Oily fish to look out for are: salmon, tuna, mackerel, herring and sardines.
Fifties – Calcium and vitamin D3
As oestrogen declines in our fifties, so too does the protection of our bones. Calcium is a key mineral for maintaining bone density, however meeting the daily calcium requirement of 1300 mg/day can be difficult. If you are not getting enough calcium from your diet, a supplement may help you bridge the gap.
Keep in mind, though, that calcium is only part of the story; calcium is highly dependent on vitamin D for uptake from the digestive system. It’s little surprise that vitamin D can be lacking, as the skin’s capacity to make vitamin D from sunlight declines with age.
References available on request
We accept
