
Ageing? Increase your intake of micronutrients
December 30, 2024
As we age, our bodies have specific needs to maintain good health and vitality. For instance, it demands more of micro-nutrients (commonly referred to as vitamins and minerals) such as Calcium, Magnesium, Vitamin B12, Vitamin D and Vitamin B6 to boost various significant functioning of the system. These also reduce the risk of contracting several health complications like heart disease, high cholesterol, high blood pressure, diabetes, bone loss and osteoporosis.
Let us encapsulate the importance of some of these vital micronutrients.
Fortify yourself with Calcium
When we are older, our bodies tend to lose more calcium than they absorb, thereby increasing the risk of osteoporosis, especially in women after menopause. This mineral plays a pivotal role in strengthening bones, regulating muscle and heart functioning, transmission of messages in the nervous system and enzyme function. Women over 50 and men over 70 should make it a point to consume about 20% more calcium than other adults.
Good dietary sources: It is much better to get calcium from food than supplements. Milk, cheese, yoghurt, buttermilk, leafy green veggies, soy and tofu, fish, nuts and seeds are excellent sources of naturally-rich calcium foods.
Stay strong with Magnesium
From regulating blood sugar levels to keeping you agile, magnesium has more health benefits than one. It is known to promote heart health, bone strength, combat depression, prevent migraine attacks and alsoboasts of immense anti-inflammatory benefits. Sadly, it is noticed that older adults tend to often consume less of this vital mineral. However, they must make it a point to make it a constant feature in their daily diet.
Good dietary sources: A variety of foods like nuts, seeds and leafy greens provide you with a healthy intake of magnesium. Also make sure to add oily fish, bananas, papaya, dried fruits and smoothies with chia seeds or green leaves to your diet.
Enhance your immunity with Vitamin B12
Vitamin B12 is vital for older adults since it known to support cognitive health, forms red blood cells to prevent anaemia, boost bone health and bolster the immune system. While most adults get enough Vitamin B12, age-related issues like atrophic gastritis in up to 30% of those over 50 can hinder its absorption. Additionally, antacids, certain medications and weight loss surgeries often result in deficiency of this key vitamin.
Good dietary sources: It is derived mainly from animal-based foods like meat, fish, eggs, oysters and dairy products. You can also partake of its goodness from specially-formulated supplements as well as fortified foods such as breakfast cereals.
Prevent aches and pains with Vitamin D
This vitamin is crucial since it facilitates the absorption of calcium, thereby playing a significant role in the prevention of osteoporosis. Additionally, Vitamin D contributes to the optimal functioning of muscles, nerves and the immune system. While it is common for individuals to obtain an favourable level of Vitamin D through exposure to sunlight, the efficiency of the body to convert solar rays into this vitamin diminishes as your grow older.
Good dietary sources: Ensure you include fatty fish like salmon, mackerel, tuna and sardines as part of your regular diet. Vegetarians can enhance the intake of Vitamin D by consuming fortified cereals, eggs, bananas, figs and mushrooms.
Maintain your mental acuity with Vitamin B6
Vitamin B6 is important for older citizens since it is proven to help with the functioning of the brain besides playing a pivotal role in the body’s ability to fight germs and generate energy. Therefore, as you age your body requires more of this vitamin. The recommended dietary allowance (RDA) of Vitamin B6 for adults above 50 years of age is 1.7 mg daily for males and 1.5 mg daily for females.
Good dietary sources: Excellent sources of Vitamin B6 include chickpeas, potatoes, bananas, liver, fatty fish and fortified breakfast cereals, all of which are easy readily available as well as affordable.
Stay fit, stay happy and enjoy life!
3 Comments
December 30, 2024
S Saabran
Useful Article. Keep It Up!
April 23, 2025
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April 30, 2025
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