Vitamins and minerals are not only important for bodily function. They are essential for It gets older. As we age, our risk to Low consumption of vitamin It increases, partly because our body no longer absorbs nutrients. It is therefore important to make sure you get enough of these vitamins and minerals.
It is useful to have a balanced diet that provides Vitamins and minerals you needBut if there are disadvantages, your doctor may recommend supplements. It is important to adhere to supplements under your doctor's instructions, especially if you are on medication or have specific health conditions.
We talked to experts to find out the best vitamins and minerals that we need to focus on healthy aging. These are the key vitamins and minerals you want to maintain daily.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. Keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr -Obejkob tatlulumInternist authorized board in integration medicine, told us that “Magnesium is crucial for over 300 body reactions.” He said an unprocessed diet is about 600 mg of magnesium daily, but the average American diet has less than 250 mg of magnesium after processing. For reference, the daily recommended amount of magnesium is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for those who are pregnant or breastfeed.
Teitelbaum warned that the effects of low magnesium may include an Increased risk of metabolic syndrome. This can lead to heart attack, strokes and dementia. You may feel exhausted or experience widespread muscle pain if you do not get enough magnesium.
You can find magnesium in a wide range of ingredients. Dr. Peter BrooksnerA specialized sports and exercise doctor said that you can find magnesium in nuts, seeds, whole grains and leafy green vegetables like spinach. In extra delicious news, you can also get dark chocolate magnesium.
“Some older adults or those taking specific drugs (such as diuretics or acid reflux drugs) may not get enough magnesium from their diet and may need Supplement“he said.” However, too much magnesium can cause stomach problems, so be careful. “
2. B vitamins
You also need a range of B vitamins, including B12 and Folta (also called folic acid), to maintain your health as you get older. Vitamin B-12 works with folate to help your body make new cells, including blood cells and nerve cells. While you usually don't look for more B12 as you get older, your The body cannot absorb it too When you get older. Bruckner said this is because “stomachs make less acids, and this acid is necessary to take the vitamin of food in the body.”
Tatelum said that B vitamins are key to energy production, and below -toopy levels can affect your health. He warns that vitamin B deficiency is associated with “a Marked an increase in dementia (especially folic acid) and increased risk of heart attack and stroke (Especially in those with elevated levels of homocysteine). “Symptoms of B12 deficiency include weakness or bad balance, loss of appetite and stiffness and tingling in the hands and feet.
B12 is found in animal protein such as meat, fish and eggs. Bruckner said that if you do not eat these foods, you may want to turn to foods like cereals and nutritious yeast with added B12. “Older people, especially those who have certain stomach problems or take medications that reduce gastric acid, may need to take a supplement to vitamin B12,” he explained.
Amelia youRegistered Educator for Dietitian and Diabetes in Newouort, who is also part of the CNET Medical Examination Board, adds that people taking drugs that block B12 absorption, such as omeprazole or metformin, may need a vitamin B12 supplement.
3. Calcium
The National Aging Institute says calcium is particularly important for Older people at risk of bone loss. The Institute recommends 1,000 mg each day for men between the ages of 51 and 70 and 1,200 mg per day for men 71 and older. Women aged 51 and more It is recommended to take 1,200 mg every day.
“Calcium is well known for making the bones strong, but it is also crucial for muscles to work properly,” Brokner said. “As people get older, their bodies take less calcium than food, which can cause bones to become weaker.” You can get calcium naturally from sources like milk, yogurt and cheese. Harvard's School of Public Health notes that Calcium is also available In Kaale, salmon, tofu, almonds and spinach.
As for the supplements, Brokner said: “If you have a risk of bone problems or get enough calcium in your food, taking supplements can be useful. But too much calcium can cause other problems like kidney stones, so talk to your doctor first. “
4. Vitamin G.
Vitamin D is often referred to as the vitamin of the sun because you usually absorb through the skin only by being out. However, during the winter months, if you live in a cloudy climate or avoid natural sunlight as you get older, you may not get enough. Your body Vitamin D is needed to properly absorb calciummaking it important nutrient for bone health.
Bruckner says that besides the sun, you can get vitamin D from fatty fish such as salmon and mackerel, enriched milk and cereals. Your doctor may also recommend a supplement if you experience bone loss or at risk of osteoporosis.
In addition to bone health, Tatelum said vitamin D can help you fight diseases. He said: “The Supoptimal Vitamin D is associated with Increased autoimmability, Higher risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D. During the Covid (pandemic) and increased risk of cancer.
5. Omega-3 fatty acids
Omega-3 fatty acids are essential for many functions of your body. They play a role in both the heart and Brain health. However, as Cleveland Clinic points out, your body is unable to produce enough omega-3 on its own. This means you should get more than The food you eat or the accessories you take.
“Omega-3 fatty acids are very good for heart health and can help reduce swelling, which is important for older people,” Brokner explained. “They are also useful for brain well -being and can help protect against memory loss and Diseases such as Alzheimer's disease. “You add that Omega-3 helps reduce swelling by reducing inflammation.
Fatty fish like salmon are a good source of omega-3 fatty acids. Bruckner said you can also turn to flaxseed, seed from whose nuts, but added a warning: “These give a different type of omega-3 that the body does not use so easily.” Fish oil and algae oil can also serve as accessories.
6. Zinc
A Paper for 2015Posted in the pathobiology of age -related aging and diseases, it calls it zinc “essentially micro -frivolous for human health in general, and especially for the elderly”. The authors say that zinc plays “an important role in the aging process” and that zinc deficiency may be associated with several age -related chronic diseases, which include arterial strengthening, degenerative diseases of the nervous system, age -related immunity and immunity system changes and immunity and immunity. cancer.
“When we get older, our immune system becomes weaker, and if we do not have enough zinc, this can worsen it,” Brokner explained.
You can find zinc in shells, red meat, poultry, beans, nuts and seeds. Bruckner said the blades are particularly rich in zinc. He added: “Some older people may find useful zinc supplements, especially if they often get sick or eat enough food high in zinc. But taking too much zinc can cause problems with other minerals in the body, so it is important to follow tips quantities. “
Ultimately
Good eating can help strengthen your bones, the immune system and more as you get older. Along with exercise And other good habits, getting the right minerals and vitamins can improve your health. Try to get enough magnesium, B vitamins, calcium, vitamin D, omega-3 and zinc in your diet every day. Talk to your doctor before taking supplements to find out how they can communicate with existing medicines and health conditions.