Selenium: Humans need only small amounts of the mineral selenium, which helps certain enzymes and hormones func­tion. The recommended daily intake for women is fifty-five micrograms. An excess of selenium can be toxic. The sele­nium content of plant foods varies depending on the selenium content of the soil in which the food is grown. Good sources of selenium include whole-wheat bread, oatmeal, garlic, hazelnuts, tuna, beef, ham, chicken and eggs.
 

Until research clarifies the role of antioxidants in disease preven­tion, the smart and safe approach is to make sure foods rich in vit­amins A, C, E, beta-carotene and selenium are a part of your daily diet. All sorts of antioxidant supplements are advertised and pro­moted, but remember that even though some micronutrients arc safe in megadoses, others are not. And we really don't know a lot about the long-term effects of high doses of relatively safe vitamins such as vitamin E.

Vitamin D: Antioxidants are important micronutrients, but women also should pay special attention to their changing needs for other vitamins and minerals. For example, older women may have lower levels of vitamin D, which is needed to help the body absorb and use calcium to retain bone. Vitamin D also may help re¬lieve osteoarthritis. The body can manufacture vitamin D from sunlight, but many older people don't spend enough time out¬doors, nor do they get enough vitamin D from foods like fortified milk.

Some, nutrition experts believe that older people should take twice the amount of vitamin D currently recommended—that is, 400 international units versus only 200 international units. As you get older, your physician may want you to take a vitamin D sup¬plement to help protect against both arthritis and osteoporosis, and there's little hazard in doing so.