As you age, your bodies undergo many changes. One of the most important things you can do as seniors are to make sure that we are getting all of the essential vitamins and minerals our bodies need. This can be difficult, as many people don’t eat as well as they should or take supplements on a regular basis. Here is a list of the essential vitamins every senior should have in their diet!
Vitamin A
Vitamin A is essential for vision, immunity, and reproduction. It also aids in the function of many organs. There are two forms of vitamin A. Vitamin A in its pre-formed form can be found in meat, poultry, fish like salmon, and dairy products. Dairy is a major supplier of this type of vitamin A in the United States. The second form is provitamin A, which is made up of beta-carotene. It’s found in fruits including cantaloupe, apricots, mangoes, and green leafy vegetables like spinach and kale. Vitamin A may also be found in fortified breakfast cereals.
Vitamin A supplements can react with Orlistat, a weight-loss pill. Vitamin A from natural sources is also available in synthetic forms to treat certain diseases. Be careful about taking too much of either type as it can be toxic. The recommended dietary allowance (RDA) for vitamin A is 900 micrograms per day for men and 700 micrograms per day for women.
Vitamin B12
Vitamins B12 and D are essential for the maintenance of a healthy nervous system, as well as DNA production. It also aids in the prevention of megaloblastic anemia, which causes tiredness and weakness. However, because they don’t have enough hydrochloric acid in their stomach, people over 50 struggle to absorb B12 from food. It’s easier for B12 found in fortified foods and nutritional supplements to get absorbed.
Antacids and other acid reflux, stomach acid, peptic ulcer disease, and diabetes medicines can counteract the body’s capacity to absorb B12. So can alcohol. The RDA for vitamin B12 is set at just over two micrograms a day. But people over 50 should get more, about 25 to 100 micrograms a day, from fortified foods or supplements because of their trouble with absorption.
Vitamin B6
Vitamin B6 is important for metabolism, immune function, and brain development during pregnancy and early childhood. Vitamin B6 is naturally present in poultry, fish, and organ meats. In the United States, potatoes and other starchy foods as well as fruits (except citrus) are some of the main sources of vitamin B6.
Some people have difficulty obtaining enough B6 from food, including those with kidney issues, autoimmune illnesses such as rheumatoid arthritis, celiac or Crohn’s disease, ulcerative colitis, inflammatory bowel disease, or alcohol addiction. Vitamin B6 can combine with a tuberculosis antibiotic called cycloserine. Vitamin B6 levels may be reduced by some epilepsy medications, affecting the drugs’ effectiveness in controlling seizures. Theophylline, an asthma medication, lowers vitamin B6 levels.
Vitamin C
Vitamin C is an antioxidant. Antioxidants preserve cells from harm caused by free radicals, which develop when our bodies break down food into energy or from exposure to pollution and other harmful stimuli in the environment. Vitamin C is also required for the body to produce collagen (a protein that aids wound healing) and improves iron absorption from plant-based foods.
Vitamin C has immune-boosting effects, as well. Unfortunately, vitamin C does not decrease the incidence of colds or assist with their treatment if consumed before or after developing symptoms. However, there is some evidence that people who take vitamin C supplements daily have shorter colds and milder symptoms than those who don’t.
Fruits and vegetables are high in vitamin C, especially citrus fruits and their juice, red and green peppers, and kiwifruit. In addition, vitamin C is present in broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes. Fresh uncooked produce has the most vitamin C content.
Vitamin D
Vitamin D aids in absorbing calcium, but it’s also essential for general health. Vitamin D is required by muscles, nerves, and the immune system. In addition, vitamin D works in conjunction with calcium supplements to prevent osteoporosis in older individuals. That’s why vitamin D is one of the most frequently recommended vitamins for older people.
Vitamin D is not present in many foods naturally. The best food sources are fatty fish, such as salmon, tuna, and mackerel. Cheese and egg yolks have minimal amounts of vitamin D, as do mushrooms. Vitamin D is added to foods like milk, breakfast cereals, and some brands of orange juice, yogurt, margarine, and soy beverages to supplement the natural amount. Vitamin D is also gained through direct sun exposure, but the dangers of extended sun exposure outweigh the benefits.
Vitamin E
Vitamin E, like vitamin C, is also an antioxidant. It also promotes the immune system and increases blood vessel diameter. Vitamin E is important for many vital functions inside our cells.
Vegetable oils like wheat germ, sunflower, safflower, corn, and soybean all include vitamin E. Nuts such as almonds and peanuts are excellent sources, and seeds such as sunflower seeds. Green vegetables like spinach and broccoli also provide vitamin E, added to breakfast cereals, fruit juices, margarine, and other meals.
Vitamin E deficiency affects a substantial proportion of us. Despite this, vitamin E shortages are unusual in healthy individuals. People with Crohn’s disease or cystic fibrosis that limit fat digestion and absorption are more likely to have micronutrient deficiencies.
Vitamin K
Vitamin K causes our blood to clot, which can aid in wound healing. It’s found in Brussels sprouts, broccoli, cauliflower, cabbage, fish, liver, meat, eggs, and grains. Intestinal tract bacteria produce it. Most people don’t require a vitamin K supplement; however, if the body fails to absorb it from the digestive system due to illness or ageism, you may need one. Vitamin K can also react with blood thinners as vitamin E does. Also, if a person is taking antibiotics, they may need to take a vitamin K supplement since antibiotics can interfere with the body’s absorption of this vitamin.
Conclusion
It is essential to ensure that we get the vital vitamins and minerals our bodies need to function as we get older. While some of these may be found in foods we eat every day; others may require a supplement depending on our individual dietary needs. In addition, by ensuring that we take all of the necessary steps to maintain good health, we can help reduce our risk of developing age-related health conditions.
