Vitamins and minerals are the two main nutrients for your body to survive and stay healthy. With age, the needs of the body change, so it becomes even more important for senior adults to focus on certain nutrients. vitamins help in the growth and proper functioning of the body. 13 essential vitamins such as vitamin A, C, D, E, K, eight vitamins of B-group play different roles. This includes protecting from infections, keeping nerves healthy, helping in food absorption or blood clotting, etc. A balanced diet usually provides enough quantity of these.
How important are minerals for the body?
Minerals also help the body to function properly. These are elements that are found on earth and in our food and are needed by the body to function. Some, like iodine and fluoride, are needed in very small quantities, while other minerals like calcium, magnesium and potassium are needed more.
Keep these things in mind
The elderly should pay special attention to their diet, because with age the absorption of nutrients may decrease. If needed, taking supplements on the advice of a doctor or dietician can be beneficial. Let us know about such important vitamins and minerals, which will help in staying healthy and strong in old age.
Magnesium: magnesium is involved in more than 300 body processes, including muscle and nerve function, blood sugar control, blood pressure regulation and bone health. It also helps in energy production. You will get magnesium from leafy green vegetables, nuts, seeds (pumpkin seeds, chia seeds), legumes and whole grains.
Vitamin B12: vitamin B12 is important for nerve function, the formation of red blood cells, and brain health. As you age, it becomes harder for the body to absorb B12, increasing the risk of deficiency. vitamin B12 is found in animal-based foods such as meat, fish, eggs, and dairy products. Vegetarians and vegans may need supplements or fortified foods.
Calcium: calcium is a major component of bones and teeth. The risk of osteoporosis increases with age. Therefore, adequate calcium intake is essential to maintain bone density. This requirement can be met from milk, yogurt, cheese, green leafy vegetables, broccoli, and fortified foods.
Vitamin D: vitamin D helps in absorbing calcium, which is critical for keeping bones strong. With increasing age, the body's capacity to synthesize vitamin D decreases. It also boosts immunity. Although sunlight is its best natural source. Apart from this, it is also found in fatty fish, egg yolk and fortified milk and cereals. Supplements can also be taken on the advice of a doctor. Omega-3 fatty acids: Omega-3 fatty acids are essential fats that your body needs. These are very beneficial for your heart and brain health. They help in reducing inflammation in the body, reducing the risk of heart disease, and protecting from diseases like cognitive decline and Alzheimer's. Fatty fish are rich sources of omega-3. Apart from this, flax seeds and chia seeds also provide omega-3.
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