Vitamins are a crucial part of our lives, and most of them can be obtained from a balanced daily diet. However, as our body ages, it will automatically require several extra doses of regular vitamins. Discover what is good for you to consume and that each vitamin helps you in the aging process.
It is an integral part of nerve cells. Of course, you can get it only from foods of animal origin, such as meat, fish, eggs and dairy products. Most people consume enough B12, but this could change due to the aging process. About 30% of people over 50 years old have a condition called atrophic gastritis, which causes the body to absorb B12 from food.
Your body uses it to fight germs and produce energy. It also helps develop the brains of children. You need more B6 as you get older, but the researchers say. Some studies found links between high levels of B6 in the blood of the elderly and a better memory, but the vitamin does not seem to improve mental abilities in people with dementia. Drought is an affordable and affordable source, but also liver and fatty fish.
The body needs calcium, so be sure to take vitamin D in parallel to help prevent osteoporosis. Vitamin D also helps muscles, nerves and the immune system to function properly. Most people get vitamin D from sunlight, but the body is less able to convert sunlight into vitamin D as we grow older, so some fatty foods such as salmon are a good source.
With aging, we can start to lose more of this mineral than we absorb. This can make the bones more injured (they develop a known osteoporosis), especially for postmenopausal women. Calcium helps muscles, nerves, cells and blood vessels to function properly. Women over 50 and men over 70 should receive 20% more than other adults. Milk, yogurt and cheese are very good sources.
It helps the body to produce proteins and maintains the stability of the blood sugar. You can get magnesium from nuts, seeds and greens / salad. Older people often eat less these foods and, therefore, have a magnesium deficiency.
These "friendly" bacteria are good for the intestines. Get us from fermented foods such as yogurt or cabbage or dietary supplements. They can help people with digestive problems such as diarrhea or irritable bowel syndrome and can even be protected against allergies.
Protects the cells from the infections and maintains the correct operation of the thyroid. Selenium can maintain strong muscles and can help prevent age-related diseases, such as dementia, some types of cancer and even thyroid disease. Only 1 or 2 Brazilian weddings per day should be sufficient. Do not overdo it Too much selenium can cause hair to fall and nails if they are fragile.
You probably already know that the fibers are good for your digestion. But do you know that they are even more important as you envy? Fiber helps protect against strokes, helps keep you healthier and lowers cholesterol and blood sugar – important benefits for older organisms. Women over 50 should receive at least 21 grams per day, while men need 30 grams, but most people do not get that much. This amount could be obtained from approximately 6-8 servings of whole grains or 8-10 servings of vegetables.
Potassium plays a role in almost all the interior of the body, including the heart, kidneys, muscles and nerves. It can also help protect against stroke, high blood pressure and osteoporosis. Dried apricots, bananas, spinach, milk and yogurt are good sources.