Why you need it: Fibre helps to lower cholesterol levels and improve heart health, which is why getting enough of it in your diet becomes increasingly important for good nutrition as you age. Look for sources rich in soluble fibre, and increase your intake gradually to prevent upsetting your stomach.
Where to find it: Oat bran, barley, nuts, seeds, beans, lentils, peas, fruits and vegetables.
9. Vitamin D
Why you need it: Vitamin D is important for bone health and immune function. While you can get vitamin D in limited quantities from foods, the vast majority of people's intake comes from sun exposure.
Across different age groups, Indian women have been found to be deficient in vitamin D, so it's especially important to keep an eye on your levels if you're in this age group. Get with your doctor to check your levels and to make sure they stay in a healthy range.
Where to find it: Mushrooms, soy milk, eggs, shrimp and fatty fish.
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