Boost Health & Wellness with These Lesser-Known Gems
1. Vitamin K2 - Supporting Strong Bones and Cardiovascular Health
Vitamin K2 is a powerhouse nutrient that often goes unnoticed. As we age, preserving bone health becomes crucial in reducing the risk of osteoporosis and fractures. This lesser-known vitamin works synergistically with calcium and vitamin D to maintain strong bones and support cardiovascular health. Vitamin K2 also helps to direct calcium away from arteries and soft tissues, reducing the risk of arterial calcification. To boost your intake, include fermented foods like natto (Japanese dish made from fermented soybeans) and sauerkraut, grass-fed meat, and pasture-raised egg yolks in your diet.
2. Pantothenic Acid (Vitamin B5) - Energy Metabolism and Stress
Vitamin B5, also known as pantothenic acid, may not be as well-known as other B-vitamins, but it is equally essential. As we age, we need adequate B5 for energy metabolism, converting food into fuel for your body. Additionally, B5 plays a role in synthesizing hormones and neurotransmitters, helping to manage our stress and anxiety. Excellent food sources of B5 include chicken, turkey, salmon, avocados, and whole grains like brown rice and oats.
3. Choline - Boosting Brain Health and Memory
Choline, although often grouped with B-vitamins, deserves its own recognition for the benefits it offers.. Moreover, this essential nutrient is vital for brain health, nerve signaling, and memory retention. As cognitive functions tend to change with age, incorporating choline-rich foods in your diet can be beneficial. Enjoy foods like eggs (especially the yolks), liver, fish like salmon and cod, and vegetables such as broccoli and Brussels sprouts.
4. Biotin (Vitamin B7) - Nourishing Hair, Skin, and Nails Transition word: Additionally,
Biotin, also known as the "beauty vitamin," may not receive as much attention as it deserves. This lesser-known vitamin is crucial for maintaining healthy hair, skin, and nails, which can be of particular concern for women after 45 when our hair tends to get thinner and we start losing some of it. Biotin supports the metabolism of fats, carbohydrates, and proteins, aiding in the nourishment of your outer appearance. To enhance your biotin intake, include foods like eggs, almonds, sweet potatoes, and whole grains in your diet.
5. Vitamin E (Tocotrienols) - Powerful Antioxidant Protection
While most of us are familiar with the common form of vitamin E (tocopherols), tocotrienols are lesser-known yet equally important. These powerful antioxidants have been shown to have unique health benefits, particularly for women over 45. Tocotrienols provide antioxidant protection, helping to combat oxidative stress and reduce the risk of chronic diseases associated with aging. Foods rich in tocotrienols include palm oil, rice bran oil, barley, and oats.
As we age, paying attention to these lesser-known vitamins is vital for maintaining our optimal health and well-being. Incorporating a diverse range of nutrient-rich foods in your diet can help ensure you get an adequate supply of these essential vitamins. Embrace the power of these lesser-known vitamins and step into the best version of yourself as we age gracefully and healthily.
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