They have a powerful anti-aging effect and help us not to get sick, not to gain weight and not to age.

Give anti-aging: 8 most important vitamins and minerals for women 45+

Life in Latin is vita, which is why vitamins are not named so by chance: without them there really is no life, especially if you are a little over ... With the onset of menopause, hormonal changes occur in the body, which sometimes does not affect well-being women's mood. Is it possible to deal with the unpleasant manifestations of the "transitional age"? Quite, for example, with the help of the diet. Here are the most important vitamins and minerals that have a powerful anti-aging effect and will help women of elegant age to prolong their youth.

1. Vitamin E 

Its second name is “tocopherol”, translated from Latin as “promoting birth”. And this is no accident! Tocopherol has a powerful cosmetic and rejuvenating effect: improves complexion, protects the skin from aging, increases its firmness and elasticity. That is, it plays something like the role of a magic wand, at the wave of which a stress-weary "aunt" with damaged by free radicals and aged skin blooms and turns into a beautiful princess. And this vitamin softens the manifestation of menopause, reduces the risk of cataracts (its risk increases with age), normalizes thyroid function, and also prevents the formation of blood clots, thereby reducing the risk of sudden death from heart attack, stroke and thromboembolism.

Where to get? Most vitamin E is found in vegetable oil, as well as in the liver, eggs, cereals, legumes, cabbage (Brussels, broccoli, white cabbage), avocados, rose hips, sea buckthorn, spinach and green leaves of vegetables, cherries, mountain ash, peanuts, almonds, sunflower and pumpkin seeds. 

2. Vitamin A 

This vitamin (and its predecessor beta-carotene) stimulates metabolism , including in brain cells, awakening in a person a thirst for activity, interest in the world around him and the desire to expand horizons (age is no reason to give up on yourself). And it is also necessary for sharp vision, strong bones, smooth skin, silky hair, as well as good immune function.

Where to get? Its valuable sources are vegetables, fruits and berries of yellow and orange color (carrots, apricots, dried apricots, sea buckthorn, pumpkin, bell peppers), greens (parsley, dill, sorrel), liver, sea fish, egg yolks. But remember: from low-fat foods, vitamin A is not absorbed. Therefore, before drinking pumpkin juice or eating carrot salad, add a little vegetable oil or sour cream.

3. B vitamins

Represented by a large company: thiamine (B1), riboflavin (B2), pyridoxine (B6), nicotinamide (PP), folic acid (Bs). Their value is very high: they relieve nervous tension, relieve irritability, have a calming effect, which, alas, is not uncommon during the period of hormonal adjustment. But the main thing is that they activate metabolic processes in the brain, improve memory, attention and, in general, increase mental performance, thereby reducing the risk of Alzheimer's disease.

Where to get? Include in the menu oatmeal with milk, brown rice porridge with boiled beef or chicken, buckwheat with stewed liver, add wheat bran and sprouted cereals to the dishes, do not forget about soy, corn, beans, nuts. Just don't drink these foods with tea and coffee - pause for 15 minutes before reaching for a cup of these drinks. They do not allow valuable vitamins to enter the body.

4. Vitamin C 

Not only does the healing ascorbic acid slow down aging, it is also the main vigor vitamin and an excellent immunostimulant (activates the body's internal reserves, speeds up recovery from seasonal infections). Do you hold a leadership position, open your own business, spend a lot of time in the gym ? Keep in mind: difficult work duties and physical activity require increased doses of this vitamin to protect the heart and blood vessels from stress. 

Where to get? Sauerkraut, pickled apples, berry jam, tomatoes, citrus fruits, kiwi, apples, rose hips, any greens. Make it a rule to drink a glass of freshly squeezed orange juice every day (it is better to dilute it with boiled water) or eat 2-3 lettuce leaves and the same number of sprigs of dill, parsley, cilantro - you will feel active and full of energy!

5. Vitamin D

Important for bone health and essential for good calcium absorption. However, its functions do not end there: vitamin D helps regulate the functioning of the nervous system, improve sleep, improve mood, and also reduces the risk of age-related diseases - cardiovascular, oncological and type II diabetes. Its deficiency is often observed in women during menopause. 

Where to get? A valuable vitamin is found in fatty sea fish, cod liver, cheese, egg yolks, mushrooms (in chanterelles and champignons). By the way, this vitamin is also synthesized by the skin when it is exposed to UV rays. So on a sunny day, do not be too lazy to go for a walk. 

6. Magnesium

This essential macronutrient is involved in hundreds of biochemical reactions. It is required for the metabolism of glucose, amino acids, fats, transport of nutrients that are needed for energy production. It also has an anti-stress effect and promotes the removal of beta-amyloid from the brain (the accumulation of this protein in the brain is associated with the development of Alzheimer's disease ). 

Where to get? The main sources are fish (especially salmon and halibut), all types of cabbage, squash, zucchini, spinach, beet greens, chard, cashews, almonds, sesame seeds, cocoa, chocolate.

7. Zinc

It is necessary for the absorption of vitamin E and helps the body synthesize serotonin (the hormone of good mood).In addition, a sufficient level of it activates memory, promotes better assimilation of new information, and also prevents cognitive decline with age and reduces the risk of certain types of cancer. 

Where to get? Include oysters, crab meat, flounder, halibut, beef, lamb, pork, turkey, chicken, yogurt, tofu, soybeans, beans, lentils, peas, pumpkin seeds, sunflower seeds, pine nuts, almonds, peanut butter, oatmeal.

8. Calcium

Calcium deficiency is thought to increase the risk of osteoporosis . As a result of this ailment, the bones (especially the arms and legs) become brittle and brittle - sometimes so much so that any unsuccessful movement can lead to a fracture. By the way, women suffer from this disease much more often than men. First, they naturally have thinner bones. Secondly, a huge role is played by female sex hormones - estrogens, which are involved in the formation of bone tissue. After menopause, their number decreases sharply, and the bones begin to rapidly lose calcium. 

Where to get? The main sources of this element are milk (if you tolerate it well) and dairy products (cottage cheese, cheese, yogurt, curdled milk, fermented baked milk). It is also found in fish, nuts, and dark green vegetables (especially kale, broccoli, celery, and spinach).

What about pharmaceutical vials?

Many manufacturers of dietary supplements and pharmacy complexes are promoting the idea that additional intake of vitamins and minerals is mandatory for everyone. In fact, if you eat a variety of foods, then you get all the substances necessary for the body. Pharmacy complexes are required only in certain cases - as a rule, during pregnancy, breastfeeding, patients with certain diseases, sometimes small children and the elderly, and even then all this is prescribed by a doctor.