I’ve often asked my Granny what she does with her skin. It has remained flawless as ever. She tells me that she gets a dose of sunshine every morning, that’s one. She also makes sure that she eats moderately, without too much oil in her food. But she says that when she reached the age of 50 and above, she would never miss taking her vitamins. Vitamins have so much that they can share for the body, especially those that provide a major supplement for the brain and the heart.
Below is a list of vitamins that older adults need to take to prepare them for enjoyable and meaningful aging.
Calcium. You lose more calcium as you grow older. There is a possibility of bone breakage, particularly to women when they reach their menopause. Calcium aids in strengthening your nerves, muscles, blood vessels, and cells. Women who are older than 70 must get about 20% more calcium than those below 50. Make yogurt, milk, and cheese your favorite sources of calcium.
Vitamin D. To be able to absorb calcium in your body, you must take it together with some vitamin D. A great source is sunlight, although it will be more difficult to get it from the sun as you age. You can get alternative sources of fatty fish such as salmon.
Vitamin B6. This vitamin is one of the main building blocks for a baby’s brain growth, which is why you need it more as you grow up. Some studies have shown vitamin B6 blood levels in older adults and sharp memory, although it hasn’t been proven to improve or alleviate mental abilities in cases like dementia. Liver, fatty fish, and chickpeas are easy and cheap sources of vitamin D.
Vitamin B12. This vitamin is specifically vital for building nerve and blood cells. You get vitamin B12 by consuming fish, eggs, dairy, and meat. Most people get sufficient vitamin B12, but sadly, the values might change as you age. This may lead to atrophic gastritis, which makes it difficult for your body to absorb vitamin B12 from food that you eat. Perhaps you can consume more cereal in the morning. Alternatively, there are pills or injectable B12 shots available in the market.
Magnesium. A building block for creating bone and protein, magnesium can be acquired by eating nuts, leafy greens, and seeds. It also helps lower or maintains your blood sugar levels. However, as most people grow old, they eat less of these sources, so some of those who significantly lack magnesium in their system need to take medications that inhibit the body from absorbing the vitamin.
Omega-3. They aren’t called essential fatty acids for nothing. Omega-3 is not created in the body, and its importance for the brain, eyes, and sperm cells are paramount. Thus, one must consume fatty fish, canola oil, chia and flaxseeds, and walnuts to get a dose of this vitamin. It can also protect you from Alzheimer’s, dementia, arthritis, macular degeneration, and other age-related conditions.
Zinc. Majority of the older adults in America take this vitamin for granted because not much is said about it. Zinc is a line of defense against inflammation and infection, and it helps protect one’s vision as well. The best source by far of this vitamin is oysters, but you can also get it from crab and beef.
Fiber. By now, almost everyone knows that fiber is good for us. But perhaps only a few know that it becomes more vital as we age. Fiber helps protect the old from stroke, diabetes, indigestion, and hypercholesterolemia. Seniors are required to consume 6 to 10 servings of whole grains or approximately ten servings of vegetables.
Whether you want minerals, vitamins, or fiber, it is always best to get them from the food that we eat instead of just supplements or pills. It can be challenging for most Americans, as they sometimes can’t do a balanced diet. If you need help, consult a dietician or your primary physician.