Your bodies undergo several changes as you age, which can have an impact on anything from your energy levels to your bone density. Ensuring you’re obtaining the proper vitamins and nutrients is one thing that gets more and more important. Why? Because maintaining good health becomes more difficult as you age due to a loss in your body’s capacity to absorb these essential vitamins and minerals.
Did you know that the effectiveness of your digestive system decreases as you age? Like attempting to squeeze water out of a dry sponge, there’s simply less to take in! You don’t make as much acid in your stomach, which is important for digesting food and absorbing nutrients. For this reason, you may not be getting all the vitamins you require in your 60s even if you’re eating the same nutritious diet you did in your 30s.\
“Well, I eat pretty healthy, so I should be fine, right?” is probably what you’re thinking. Sadly, it’s not quite that easy. As you age, your body may not receive enough of the essential vitamins from even the best diet. The capacity of your body to absorb and use nutrients can be compromised by several factors such as medication, lifestyle changes, as well as the ageing process. Here is why knowing the specific vitamins you need as you age might help.
Essential Vitamins for Aging
As you become older, some vitamins become increasingly important for your health. These include the following:
1. Vitamin A
Vitamin A is vital for maintaining good vision, most especially as you age. It additionally helps in your immune system, enabling your body to fight against infections. Your eyes undergo some changes as you age, which might affect your eyesight. Vitamin A promotes good eyesight and lowers the risk of age-related eye diseases such as macular degeneration. It also strengthens your immune system, which helps you stay healthy.
Sources Of Vitamin A
Vitamin A can be found in food sources such as Carrots, Liver (beef or chicken), Spinach, Sweet potatoes, Eggs (especially the yolk), Mangoes, and Pawpaw.
2. Vitamin B12
Vitamin B12 is required to sustain healthy nerve cells and red blood cells. As you age, your bodies become less effective in absorbing B12 from your diet, thereby enhancing the risk of deficiency. A deficiency of vitamin B12 may result in weakness, fatigue, and difficulty concentrating. Furthermore, it may result in more severe issues such as nerve damage and anaemia. It is necessary to make sure that you are receiving enough of this vitamin.
Sources Of Vitamin B12
Vitamin B12 can be found in food sources such as Kidney (beef or lamb), Sardine fish, Salmon fish, Tuna fish, Clam, Plant-based Milk(soya, almond and oat milk) Yoghurt, and Eggs.
3. Vitamin B6
The multifaceted vitamin B6 is essential for numerous functions in the body, particularly brain health. It aids in the synthesis of neurotransmitters, which are chemical messengers that facilitate communication between brain cells. Given that your brains begin to change as you age, it is even more essential for maintaining optimal brain function.
Sources Of Vitamin B6
Vitamin B6 can be found in a variety of foods such as Bananas, Fortified cereals, Spinach, and Chickpeas.
4. Calcium
Calcium is the star of bone health. It is the primary mineral that provides your bones strength and structure. As you age, your bones gradually lose density, increasing the risk of fractures. That is why obtaining adequate calcium is essential. Calcium not only strengthens your bones, but it also helps to keep them healthy. Adequate intake of calcium throughout your life can help prevent osteoporosis, a medical condition that weakens bones and makes them more likely to fracture.
Sources Of Calcium
Calcium can be found in Crabs, Milk, Yoghurt, Spinach, Shrimp, Sardine fish, Salmon fish, Collard green, Chia seeds, Tofu, and Almond.
5. Vitamin D
Vitamin D, nicknamed the “sunshine vitamin,” is essential for your bone health, immune function, and mood modulation. As you age, your skin’s ability to produce vitamin D from sunlight reduces, making it increasingly important to get sufficient amounts through food or supplements. Vitamin D aids in the absorption of calcium, which is necessary for healthy bones and the prevention of fractures caused by osteoporosis. It also enhances your immune system, reducing your risk of an infection. Furthermore, there is emerging evidence that vitamin D helps with cognitive function and mood regulation.
Sources Of Vitamin D
Your body naturally produces vitamin D when your skin is exposed to direct sunlight, especially ultraviolet B (UVB) rays. Approximately 10-30 minutes of midday sun exposure on average a week tends to be sufficient. Other sources are Salmon fish, Mackerel, Sardines, Egg yolk, Beef liver, Mushroom, Cod liver oil, Orange juice, and Cereals.
6. Omega-3 Fatty Acids
Omega-3 fatty acids are known as the “good fats” due to their various health benefits. These essential fatty acids promote heart health, improve brain function, and reduce inflammation. Heart disease is a major concern for elderly people. Omega-3 fatty acids can help reduce blood pressure, triglyceride levels, and the risk of heart attack and stroke. They also enhance brain health and may help prevent cognitive decline.
Food Sources of Omega-3 Fatty Acids
Omega-3 fatty acids are found in Salmon, Mackerel, Chia seeds, Sardine fish, Flax seeds, and Walnuts.
7. Vitamin E
Vitamin E is another powerful antioxidant that protects your cells from damage. It’s especially important for the health of your skin and eyes, both of which can suffer from oxidative stress as you age.
Sources of Vitamin E
Vitamin E is abundant in nuts and seeds, especially hazelnuts, sunflower seeds, and almonds. It’s also found in broccoli, spinach, and fortified cereals.
8. Vitamin K
Vitamin K may not receive the same level of attention as other vitamins, yet it is essential for blood clotting and bone health. Without enough vitamin K, your blood will not clot effectively, which can result in excessive bleeding even from mild injuries.
Sources of Vitamin K
Vitamin K is found in Spinach, Swiss chard, Kale, Brussels sprouts, Bruccoli, Cabbage, Egg yolks, Green beans, and Beef liver.
Conclusion
As you age, your body changes, as do your nutritional needs. Prioritising vitamins is extremely important for maintaining adequate health and wellness.
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