8 веществ, чтобы оставаться в форме после 40 лет

10.10.2023

Природные источники:

• Сладкая картошка
• Морковь
• Тунец
• Шпинат
• Говяжья печень

Рекомендуемые дозы:
Мужчины : 900 мкг
Женщины : 700 мкг

Не существует единого волшебного средства для поддержания здоровья и физической формы, и ни один из полезных результатов, вызванных изменениями в питании, не является мгновенным. Однако увеличение потребления этих жизненно важных витаминов и минералов до адекватного уровня может помочь вам сохранить высочайшее качество жизни в течение максимально длительного периода времени. 

Использованная литература:

1. Gallagher JC. Vitamin D and aging. Endocrinol Metab Clin North Am. 2013 Jun;42(2):319-32. doi: 10.1016/j.ecl.2013.02.004. Epub 2013 Apr 9. PMID: 23702404; PMCID: PMC3782116.
2. Vetter VM, Spira D, Banszerus VL, Demuth I. Epigenetic Clock and Leukocyte Telomere Length Are Associated with Vitamin D Status but not with Functional Assessments and Frailty in the Berlin Aging Study II. J Gerontol A Biol Sci Med Sci. 2020 Oct 15;75(11):2056-2063. doi: 10.1093/gerona/glaa101. PMID: 32324874.
3. Simes DC, Viegas CSB, Araujo N, Marreiros C. Vitamin K as a Powerful Micronutrient in Aging and Age-Related Diseases: Pros and Cons from Clinical Studies. Int J Mol Sci. 2019 Aug 25;20(17):4150. doi: 10.3390/ijms20174150. PMID: 31450694; PMCID: PMC6747195.
4. van Ballegooijen, A.J., Beulens, J.W.J., Kieneker, L.M. et al. Combined low vitamin D and K status amplifies mortality risk: a prospective study. Eur J Nutr 60, 1645–1654 (2021).
5. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.
6. Vitamin B12 – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
7. Vitamin B6 – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
8. Folate – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
9. Mikkelsen K, Apostolopoulos V. B Vitamins and Ageing. Subcell Biochem. 2018;90:451-470. doi: 10.1007/978-981-13-2835-0_15. PMID: 30779018.
10. Xu H, Wang S, Gao F, Li C. Vitamin B6, B9, and B12 Intakes and Cognitive Performance in Elders: National Health and Nutrition Examination Survey, 2011-2014. Neuropsychiatr Dis Treat. 2022 Mar 9;18:537-553. doi: 10.2147/NDT.S337617. PMID: 35359912; PMCID: PMC8962758.
11. Omega-3 Fatty Acids – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
12. Calcium – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
13. What is bone density? A practical guide for older adults. National Council on Aging. May 12, 2022. Retrieved September 25, 2023. 
14. Cabrera AJ. Zinc, aging, and immunosenescence: an overview. Pathobiol Aging Age Relat Dis. 2015 Feb 5;5:25592. doi: 10.3402/pba.v5.25592. PMID: 25661703; PMCID: PMC4321209.
15. Zinc – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
16. Vitamin A and Carotenoids – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
17. Mehra D, Le PH. Physiology, Night Vision. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.