It is no secret that we need a lot of vitamins and minerals to stay healthy. If you have a balanced diet, it is likely that you are already getting enough nutrients. However, it can change with our age and our bodies demand more. Older people increase the risk of low vitamin consumption – partially because our bodies cannot effectively absorb some nutrients. Therefore, if you are dealing with flaws, are on specific medicines or have special health conditions, your doctor may advise you that your body has all the nutrients it needs.
These are the top six vitamins and minerals that suggest you focus on a healthy age. Make sure you talk to your doctor first before adjusting your diet or testing new supplements.
1. Magnesium
Magnesium is a mineral that provides many important tasks in the body. It keeps your muscles stronger, regulates blood sugar levels and supports heart health. “Magnesium is important for more than 300 reactions to the body,” Dr. Jacob Tatelbam certified by the board at Integrated Medicine is important.
He said that a unseen diet contains about 600 mg of magnesium daily, but after processing the average American diet, there is less than 250 mg magnesium. For reference, the daily recommended magnesium intake is 400 to 420 mg daily for adult men and 310 to 320 mg for women, but it requires more for pregnant or breastfeeding.
Tettlebam warns that the effects of low magnesium may include the increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. If you are not getting enough magnesium, you may feel tired or massive muscle aches.
You can find magnesium in a wide range of ingredients. “You can find nuts, seeds, whole grains and leafy green vegetables such as magnesium in spinach,” said Dr. Peter Brookner, a specialist in sports and workout. In additional tasty news, you can also get magnesium from dark chocolate.
“Some older adults or those who take specific medicines (such as diuretics or drugs for acidity) cannot get enough magnesium and they may need supplements,” he said. “However, too much magnesium can cause stomach problems, so be careful.”
2. B Vitamin
With your age, you need a range of B vitamins, including B12 and Folatt (also known as folic acid). Vitamin B -12 works with folate to help your body make new cells, including blood cells and nerve cells. Although you usually do not need more B12 with your age, your body cannot absorb it when you grow up. Brookner said that the reason is that “the stomach makes less acid, and eating this acid must take vitamins into the body.”
B vitamins are important for energy production, and subupatimal levels can affect your health, Tetelbam said. He warns that B vitamin deficiency is associated with “significant increase in dementia (especially folic acid) and the risk of heart attacks and stroke (especially those who have high homo -cystine levels). The symptoms of B12 deficiency include weakness or poor balance, loss of appetite and loss.
B12 is found in animal protein such as meat, fish and eggs. Brookner said that if you do not eat this food, you want to turn to food like grain and nutritional yeast with extra B12. He explained, “Older people, especially those who have some stomach cases or taking medicine that reduce the acid in the stomach, may need to get a B12 vitamin supplement.”
Emilia TI, registered diet and diabetic teacher in New York, who is also part of CNET’s Medical Review Board, added that those who take B -12 absorption, like omperzol or metformin, may also need vitamin B12 supplements.
3. Calcium
Calcium is especially important for older people who are at risk of bone loss, says the National Institutes on Aging. The Institute recommends 1,000 mg every day for men aged 51 and 70 years old and 1,200 mg daily for men aged 71 years and older. Women aged 51 and older are recommended to take 1,200 mg every day.
Brookner said, “Calcium is known for strengthening bones, but it is also very important for the muscles to do the right work.” “As people grow older, their bodies take less calcium than eating, which causes bones to weaken.” You can naturally obtain calcium from sources like milk, yogurt and cheese. Harvard Chen School of Public Health has noted that calcium is also available in Kali, Salman, Tofu, Almonds and Spinach.
As far as supplements are concerned, Brookner said, “If you are at risk of bone problems or you do not get enough calcium in your diet, it can be useful to take supplements. But too much calcium can cause other problems like kidney stones, so talk to your doctor first.”
4. Vitamin D
Vitamin D is often called sunshine vitamins because you usually absorb it only through the skin. However, during the winter months, if you live in cloudy climate or avoid natural sunlight with your age, you may not get enough. Your body needs vitamin D to properly absorb calcium, which makes it an important nutrient for bone health.
In addition to the sun, Brookner says, you can get vitamin D from fish fish such as salmon and mackerel, fortified milk and cereals. If you are experiencing bone loss or is at risk of osteoporosis, your doctor may also recommend a supplement.
In addition to bone health, tetilbam said vitamin D can help you fight the disease. “Subupatimal vitamin D is associated with increased autoimmune, high risk of severe infectious diseases (Dr. Fuki noted that he took vitamin D during covied pandemic disease) and increased the risk of cancer,” he said.
5. Omega 3s
Omega -3 fatty acids are essential for many of your body’s functions. They play a role in both the heart and the health of the brain. However, as the Cleveland Clinic has stated, your body itself cannot produce enough omega -3. This means that you need to get more than food items or you take.
“Omega -3 fatty acids are very good for heart health and can help reduce swelling, which is important for older people,” Brookner explained. “They are also beneficial for brain welfare and can help prevent memory deficiencies and diseases like Alzheimer’s.” The Omega -3s helps reduce inflammation by reducing inflammation, TI added.
Salman Omega 3 is a good source of fatty acids such as fish. Brookner said you can also refer to flascids, cheese seeds and walnuts, but can add a warning: “It gives a different type of omega -3 that the body does not use so easily.” Fish oil and algae oil can also serve as supplements.
6. Zinc
A 2015 dissertation, which has been published in the pathobology of aging and aging diseases, describes the zinc “generally, and especially for the elderly micronous micronutrients.” The authors say that the zinc plays “an important role in the aging process” and that zinc deficiency can be linked to many aging -related chronic diseases, including the acute of arteries, nervous system degeneration, immune system and aging changes in cancer.
Brookner explained, “When we grow up, our immune system weakens, and if we do not have enough zinc, it can make it even worse.”
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Sadaf is especially rich in zinc, Brookner said. He added, “Some older people can help zinc supplements, especially if they often become ill or do not eat too much in zinc. But taking too much zinc can cause problems in other minerals in the body, so it is important to follow the amount of advice.”
The bottom line
Eating well can help your bones, the immune system and your age as well. Along with exercise and other good habits, getting the right minerals and vitamins can improve your health. Every day, try to get enough magnesium, B vitamins, calcium, vitamin D, Omega 3s and zinc in your diet. Talk to your doctor before you find any supplements to communicate with your current medicines and health conditions.
