It’s no secret that as you get older, you need to take care of your nutritional needs. Vitamins are essential for maintaining a strong immune system and preventing disease, along with other health benefits.
But what are the necessary vitamins for the elderly? And how do you make sure you’re getting enough? Keep reading to find out !
Essential vitamins for the elderly.
As you age, your body changes and you sometimes need to adjust your diet accordingly. This is especially true when it comes to vitamins and minerals. While young adults can often get all the nutrients they need from a balanced diet, older adults may need to take supplements to ensure they are getting enough of certain vitamins.
An important vitamin for older people is vitamin D. This vitamin helps build strong bones and muscles and is found in fortified milk and fatty fish. Vitamin B12 is another important nutrient for seniors. This vitamin helps prevent anemia and neurological problems and is found in dairy products, meat, poultry and eggs.
Finally, older people should make sure they get enough vitamin C. This vitamin helps boost immunity and protect against infections; it is found in citrus fruits, tomatoes, peppers, broccoli and Brussels sprouts. Whether you are an elderly person or have a senior at home, be sure to incorporate these vitamins into your diet. This will keep you active and healthy.
What diseases do these 3 vitamins prevent?
According to studies, vitamin D levels are lower in people over the age of 65. Since the role of vitamin D in the formation and maintenance of bone health is very important. The daily intake of this vitamin prevents serious injuries and fractures in the event of a fall. As it is important for bone health, vitamin D deficiency can lead to osteoporosis, diabetes and high blood pressure.
Several researches have shown that older people are at risk of developing vitamin B12 deficiency for a number of reasons.
First, as we age, the body becomes less efficient at absorbing vitamins and all of the nutrients from food. This means that even with a balanced diet, older people may not get enough vitamin B12. Also, some or most take medications that can interfere with vitamin B12 absorption.
Since this vitamin is essential in the functioning of the nervous system and the brain. As it contributes in the production of red blood cells. It helps prevent a number of serious health problems, including memory loss, birth defects, anemia, depression, fatigue, and irreversible damage to the brain and nervous system.
Vitamin C is also known for its ability to fight disease and infection. In fact, research has shown that vitamin C can help prevent a number of different diseases in older adults, including heart disease, cancer, and stroke.
While it’s always good to get enough vitamin C from foods like citrus fruits and leafy green vegetables, seniors may need to take supplements in order to get the recommended daily amount. By making sure they get enough vitamin C, seniors can help improve their overall health and prevent serious illnesses.
What is the daily intake of each vitamin in the elderly?
According to the National Institutes of Health, older adults should aim for 600 international units (IU) — in other words, 400 mg — of vitamin D each day. This intake can be obtained through food sources, such as fortified milk and fatty fish, or through supplements. However, seniors should consult their doctor to determine their specific needs. With proper diet and supplementation, seniors can ensure they are getting the recommended amount of vitamin D each day.
According to the Mayo Clinic, the recommended daily allowance of vitamin B12 for seniors is 2.4 micrograms. Seniors are at risk for vitamin B12 deficiency, so it is important that seniors get the recommended daily intake from food or supplements.
According to the National Institutes of Health, the recommended daily allowance for men and women over age 70 is 120 milligrams. That’s 20 milligrams more than the recommended amount for adults under 70. It is always possible to take a supplement to respect your daily intake.