How many fruits and vegetables did you eat this past month?
Most people would say not enough. In fact, a recent study published by the Journal of the American College of Nutrition in January 2015, found that 40 percent of adults are deficient in vitamins A, C, D and E, not to mention calcium and magnesium.
Sure, living in Memphis, makes it hard to turn down a plate of barbecue nachos for steamed broccoli.
So, unless you’re one of the few who eats a well-balanced, organic diet, your body may be depleted of the nutrients it needs to sustain a fulfilling life.
Take Vitamin D, for example. Studies show it’s a strong stimulator of calcium deposition in bones, which makes them stronger and healthier.
And, here you thought it was just the sunshine vitamin.
Below are a few more vitamins you should consider taking if you’re over 50.
Remember, it’s important to first discuss your intentions with a medical professional before changing your diet or adding supplements.
Bone density declines after 50, especially for women. To keep your bones and teeth strong, add calcium to your daily routine. While you know calcium is found in milk, you may not know you can also get it from kale, broccoli, spinach and other leafy green vegetables.
Calcium is also needed for muscle contractions, which helps you get more out of your workout.
Sometimes overlooked, magnesium keeps your heart steady, your immune system healthy and your nerve function normal. It also helps to regulate blood sugar levels and promote normal blood pressure. Many tout its helpful properties in improving sleep as well.
You can find magnesium in spinach, almonds, cashews, quinoa and pumpkin seeds. Or, get it all at once with this summer spinach and quinoa recipe.
Fiber regulates your digestive system, lowers your cholesterol and helps control blood sugar levels.
If you’re trying to lose weight, adding fiber to your diet keeps you fuller, longer. Try eating oats, peas, beans, apples, carrots, whole-wheat flour, wheat bran or other veggies to increase your fiber intake.
You can also talk to your doctor about taking a fiber supplement, like this one by Benefiber.
4. Fish Oil
Many diets are lacking in healthy fats, including fish oil, which aids in depression, Alzheimer’s, high cholesterol, arthritis and heart health—just to name a few.
Most of the benefits are attributed to the omega-3 fatty acids found in oil extracted from the tissue of deep-sea oily fish, such as trout, tuna, sardines and salmon.
You can add fish oil to your diet by consuming a high amount of fatty fish, but keep in mind that many fish varieties contain higher levels of mercury.
If you’d prefer to stay on the safe side, fish oil capsules can meet your needs. Just consult with your doctor to determine the type and amount of fish oil you should take.
5. Whole Food Multivitamin
For best results, studies suggest you should change your diet and establish an exercise routine at the same time. But, if you need to start with just one, focus on exercising first.
In the meantime, you can fill in the nutritional gaps of your diet with a multivitamin.
Try a whole foods multivitamin, which is made from real food instead of synthetic ingredients. For women who are no longer menstruating, you should first discuss with your doctor whether or not you need a multivitamin that also has iron.
In addition to supplementing your diet with vitamins, hormone therapy can give you the vitality and energy you need to tackle your day. Schedule a free and private consultation today.