6 Vitamins and Minerals for Older Adults, According to the Experts

It is not mystery that you need a large number of vitamins and minerals to stay healthy. If you have one balanced dietYour chances are already enough food. However, as you grow older and can require more of our body. It is at the bottom of the growing risk for older people low vitamin consumption – For part, because our bodies can not effectively adopt certain nutrients. So if you are busy with shortcomings, if you are on special medications or are in special health, your doctor advises you to receive certain additions to make sure that all foods of your body are all foods.

These are the best six vitamins and minerals that doctors have to pay attention to healthy aging. Make sure you are talking to your doctor before adjusting your diet or testing new additions.

1. Magnesium

Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob TeitelbaumA plaque in integrated medicine, “Magnesium is very important for 300 reactions in the body,” he said.

He said a diet of an unemployed diet is 600 mg of magnesium daily, but the average American diet is less than 250 mg of magnesium after refining. The amount of daily recommended magnesium for reference is 400 to 420 mg per day for adult men There are 310 to 320 mg for women, but more need for pregnant or breastfeeding.

Teitelbaum warned that the impact of low magnesium could be one increased risk of metabolic syndrome. This can cause infarction, strokes and dementia. If you don’t get enough magnesium, you can feel depleted or extensive muscle pain.

Magnesium can be found in an extensive format. Dr. Peter BruxsHe said you can find a specialist sports and training doctor, magnesium nuts, seeds, whole grains and spinach. In addition to yummy news, you can also get magnesium from dark chocolate.

“Some elderly or special drugs (medicines such as acid reflux) can be enough magnesium and need to be enough magnesium Additions“He said.” However, many magnesium can lead to stomach problems, so be careful. “

2. B vitamins

You also need a number of B12 and Folat (as well as folat (as well as folic acid) to maintain your health. Vitamin B-12 works with Folate to help you develop new cells, including blood cells and nerve cells in your body. If you live in general, if you do not require more B12, The body can also be absorbed When you’re older. BROQner, “It is necessary to say that the stomachs are less acidic and the vitamin of these acid is made from food.”

Teitelbaum is important for energy production of vitamins B and suboptimal levels can affect your health. Notifies the deficiency of vitamin B ” Increased dementia (especially folic acid) and The heart attack and stroke risk increased (especially in the level of high homosisteine ​​levels). The symptoms of the B12 deficiency include weakness or weak balance, appetite and attachments and bitches in their hands and legs.

B12 is in animal proteins such as meat, fish and eggs. BROQner said that if you don’t eat these foods, you can add to the foods like a grain and nutritional mayus, add with additional B12. “Older people, especially those who have a certain stomach or low medications, may have to take vitamin B12.”

Amelia tiIt is part of a registered diabetes and diabetes of diabetes in New York CNET’s Medical BoardYes, medications that prevent the swallowing of B12 as Omeprazole or Metformin can also need a medicinal supplement, B12.

3. Calcium

The National Institute of Aging says calcium is especially important Old people are at risk of bone loss. The institute recommends 1,200 mg per day for men for 1000 mg, 71 and more for men between 51 and 70 years old. Women over 51 years of age It is recommended to draw 1200 mg each day.

“Calcium is known to make the bones strong, but it is also important to work properly,” said Brookner. “As people agree, the bodies receive less calcium than food that can cause bones to be weaker.” You can naturally buy calcium from sources such as milk, yogurt and cheese. Harvard Thick celebrates Social Health School Calcium is also available Kale, salmon, tofu, almond and spinach.

When it comes to additions, “If you do not receive enough calcium on bone problems or dishes, it can be useful to obtain additions. However, many calcium can lead to other issues such as kidney stones, so talk to your doctor.”

4. Vitamin D

Vitamin D-Quick Sunlight is called vitamin, because it is usually to master it with the skin outside. However, if you live in a cloudy climate in the winter months or agree, you can’t get enough of the natural sunlight. Your body The correct calcium needs vitamin D to absorb the correctmakes an important nutrient for bone health.

In addition to sunlight, you can get vitamin D from fat fish such as salmon and mackerel, fortified milk and grain. If you are experiencing the risk of your doctor, bone loss or osteoporosis, you may recommend an addition.

In addition to bone health, Teitelbaum said vitamin D could help pass the disease. He said: “Subporttimal is associated with vitamin D Autoismmunity has increased, Higher risk of severe infectious diseasesDr. Fuci noted that he received vitamin D During the covig pandemic) and Increased risk of cancer“

5. Omega-3s

Omega-3 fatty acids are important for the functions of many of your body. They play both the heart and the role Brain health. However, cliveland clinic points, your body cannot produce self-sufficient omega-3. This means you need to buy more Foods you eat or the attachments you receive.

“Omega-3 fatty acids are very good for heart health and can help reduce swelling that is important for older people,” said Brookner. “These are also useful for brain welfare and can help protect against memory loss and Diseases such as Alzheimer. “Ti helps to reduce swelling by reducing inflammation of Omega-3S.

Like Salmon, fatty fish Omega-3 is a good source of fatty acids. BROQner said you can add a warning to canvas seeds and nuts, but they can add a warning, but it gives Omega-3 types that do not use it so easily. “Fish oil and algae oil can also be supplements.

6. Zinc

One 2015 PaperThe sink, which is broadcast in the pathobiology of aging and age-related diseases, is called “for the necessary microutrient and especially for human health.” The authors play, sink “An important role in the aging process” and the hardening of the nervous system can join chronic diseases associated with a few years of age, which contain changes to degenerative diseases, immune system and cancer.

“When we grow old, our immune system becomes weaker, and if we do not have enough sink, it can worsen it.”

Find shellfish, red meat, poultry, beans, nuts and sinks in the seeds. BROQner said oysters are especially rich in sink. Added: “Some older people, especially if they are often ill or eat enough food inside the zinc, it is important to watch the recommended amounts.”

Bottom line

Good food can help you increase your bones, immune system and more as you grow older. In addition to training And other good habits can improve your health to get the right minerals and vitamins. Try to buy enough magnesium, b vitamins, calcium, calcium, vitamin, Omega-3 and sink every day. Talk to your doctor before taking any extras to find out how you can contact your existing drugs and health.