by With age we have an increased risk of low vitamin consumption, partly because our body can no longer effectively absorb certain nutrients. Usually you can get all vitamins and minerals from a balanced diet. However, if you deal with defects, deal with certain medication or have special health states, your doctor can advise you to accept certain supplements.
These are the six top vitamins and minerals on which doctors concentrate on healthy aging. Simply talk to your doctor first before adjusting your diet or trying out new food supplements.
1. Magnesium
Magnesium is a mineral that offers several important functions in the body. It keeps your muscles strong, regulates the blood sugar level and contributes to the health of heart. Dr. Jacob Teitelbaum, a board-certified internist in integrative medicine, told us that “magnesium is of crucial importance for well over 300 reactions in the body”. He said that an unprocessed diet has about 600 mg of magnesium every day, but the average American diet has less than 250 mg magnesium after processing. As a reference, the daily recommended amount of magnesium is 400 to 420 mg per day for adults and 310 to 320 mg for women, but for those who are pregnant or breastfeeding are more needed.
Teitelbaum warned that the effects of low magnesium could include an increased risk of a metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel exhausted or have widespread muscle pain if you don’t get enough magnesium.
You can find magnesium in a variety of ingredients. Dr. Peter Brukner, a specialist for sports and exercise doctor, said you can find magnesium in nuts, seeds, whole grains and leaf green vegetables such as spinach. You can also get magnesium made of dark chocolate in extra delicious messages.
“Some older adults or those who take certain medication (such as diuretics or medication for acidic reflux) may not receive enough magnesium from their diet and may need an addition,” he said. “However, too much magnesium can cause stomach problems. So be careful.”
2. B vitamins
You also need a number of B vitamins, including B12 and folic acid (also called folic acid) to maintain your health in old age. Vitamin B-12 works with folic acid to help your body produce new cells, including blood cells and nerve cells. Although you no longer need B12 in old age, your body cannot absorb it so well if you get older. Brukner said this is due to the fact that “the meafs make less acid and this acid is necessary to take vitamin out of food into the body.”
Teitelbaum said that B vitamins are of crucial importance for energy generation, and suboptimal values can influence their health. He warns that B -vitamin deficiency was associated with a “significant increase in dementia (especially folic acid) and an increased risk of heart attack and stroke (especially in patients with increased homocysteine mirrors). The symptoms of a B12 deficiency are one Weakness or a bad balance, the loss of appetite and deafness and tingling in your hands and feet.
B12 occurs in animal proteins such as meat, fish and eggs. Brukner said that if you don’t eat these foods, you may want to turn to food such as muesli and food yeast with additional B12. “Older people, especially those who have certain stomach problems or take medication that reduce the stomach acid, may have to take a B12 vitamin supplement,” he said.
Amelia Ti, a registered nutritionist and diabetes educator in New York City, which is also part of the Medical Review Board from CNET, adds that people who take medication that block the B12 absorption, such as Omeprazole or Metformin, also one Need vitamin B12 supplement.
3. Calcium
The National Institute on Aging says that calcium is particularly important for older people who are at risk of bone loss. The institute recommends 1,000 mg for men between 51 and 70 years and 1,200 mg per day for men aged 71 and over. Women aged 51 and over are recommended to take 1,200 mg a day.
“Calcium is known for getting strong, but it is also of crucial importance for the right work of the muscles,” said Brukner. “When people get older, their body absorbs less calcium from food, which can cause bones to become weaker.” You can naturally get calcium from sources such as milk, yogurt and cheese. The Harvard Th Chan School of Public Health notes that calcium is also available in kale, salmon, tofu, almond and spinach.
Brukner said: “If you have a risk of bone problems or not get enough calcium in your food, taking supplements may be useful. But too much calcium can cause other problems such as kidney stones. So talk to your doctor first.”
4. Vitamin D
Vitamin D is often referred to as the sunshine vitamin because they usually absorb it by the skin by being outside. However, if you live in a cloudy climate in the winter months or avoid natural sunlight in old age, you may not get enough. Your body needs vitamin D to properly absorb calcium, which makes it an important nutrient for bone health.
Brukner says that in addition to sunshine, vitamin D from fatty fish such as salmon and mackerel can be preserved, paved milk and grain. Your doctor can also recommend an addition if you have a bone loss or risk of osteoporosis.
In addition to bone health, Teitelbaum said that vitamin D can help them ward off diseases. He said: “Suboptimal vitamin D is associated with increased autoimmunity, a higher risk of serious infectious diseases [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 cardiac and brain health. However, as the Cleveland Clinic emphasizes, your body cannot produce enough omega-3-3. This means that you have to get more from the food you eat or have to take.
“Omega-3 fatty acids are very good for heart health and can help reduce swelling, which is important for older people,” explained Brukner. “They are also advantageous for the well -being of the brain and could help protect themselves from memory loss and diseases such as Alzheimer’s.” Ti adds that Omega-3 companies help reduce swelling by reducing inflammation.
Fatfish like salmon are a good source for omega-3 fatty acids. Brukner said that flax seeds, chia seeds and walnuts were also turned, but added a warning: “These give a different kind of omega-3 that the body does not use so easily.” Fish oil and algae oil can also serve as dietary supplements.
6. Zinc
A paper from 2015 published in the pathobiology of aging and age -related diseases names Zink as “essential micronutrient for human health in general and especially for older people”. The authors said system and cancer.
“When we get older, our immune system becomes weaker, and if we don’t have enough zinc, it can get worse,” said Brukner.
You will find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Brukner said oysters are particularly zinkreich. He added: “Some older people may find zinc preparations helpful, especially if they often get sick or don’t eat enough foods with high zinc. But too much zinc can cause problems with other minerals in the body. It is therefore important to follow the advice Amounts. “
The end result
Eating can help to increase your bones, your immune system and more in old age. Together with movement and other good habits, your health can improve the right minerals and vitamins. Try enough magnesium, B vitamins, calcium, vitamin D, omega-3 and zinc in your diet every day. Talk to your doctor before taking nutritional supplements to find out how you can interact with your existing medication and health conditions.
