5 essential health-promoting vitamins for elders

By TNT Bureau

Oct 27, 2017: As you age, it is important that you make some vital changes in your eating habits and lifestyle. It is here that it becomes necessary to include essential health-promoting vitamins that will help your body to function in a proper manner.

In this discussion, we will be talking about 5 essential health-promoting vitamins for elders. The must-have vitamins include

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Vitamin B12

When you hit 50 and your body starts to get old, it produces less amount of stomach acid, according to health experts. And it is the stomach acid that liberates vitamin B12 from foods.

It is suggested that you consume about 2.4 micrograms of B12 on a daily basis because if your body doesn’t receive enough B12, then you will face problems such as mental confusion and fatigue. Hence, get into the habit of eating poultry, fish and eggs as these are rich sources of vitamin B12.

Calcium

 As soon as you hit 50, your body starts to obtain calcium from your bones, if you don’t consume enough calcium-rich foods, according to health experts. As an elderly person, you require about 1000 mg of calcium on a daily basis and for women the amount should be 1200 mg calcium per day. Dairy is one rich source of calcium. Besides, this you can also opt for seafood, particularly with the bones.

Magnesium

 This vitamin plays a crucial role for promoting over 300  bodily functions and deficiency of magnesium results in diabetes, abnormal heart rate and a number of other health issues.

For an elderly woman, it is suggested to take 320 mg of this vitamin everyday while men require consuming 420 mg of it. It is suggested that you eat a varied diet and at the same time reduce your intake of sugar. Foods such as seeds, nuts, avocados are rich in magnesium and should be included in your daily diet.

Vitamin D

This vitamin is essential for strong bones and it promotes other health benefits as well. .Vitamin D also helps in reducing your risk of chronic diseases like heart problems, cancer and diabetes.

If you are 50 and above, it is suggested that you take 800 to 1000 units of this vitamin on a daily basis. Vitamin D –rich foods include milk, salmon, eggs, and mushrooms. Also, it is advisable to expose yourself to the sun once in a while.

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 Zinc

This vitamin is highly regarded as an efficient immunity booster. An adult needs to consume 40 mg of zinc on a daily basis. On average, men and women over 50 need around 10 mg of zinc per day. Zinc-rich foods include  lean red meat, beans, and oysters.

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