6 essential vitamins and minerals for the elderly

Vitamin C

The immune system weakens with age, making older adults more susceptible to illnesses ranging from the common cold to pneumonia. Vitamin C protects the aging immune system by increasing the production of white blood cells to ward off infection and disease.

This vitamin also provides important antioxidant protection to protect white blood cells from free radicals. When older people get sick, vitamin C can speed up recovery.

Iron also helps the body produce hemoglobin, which allows red blood cells to carry oxygen. Without enough iron, the health of red blood cells declines. Supplementing with vitamin C helps the body absorb iron more easily.

Additionally, studies show that Vitamin C promotes heart health, which is important for older adults. Adequate vitamin C intake also helps lower blood pressure in older adults.

Foods rich in vitamin C can be added to the daily diet such as cauliflower, cantaloupe, tomatoes, potatoes, papaya, citrus fruits, etc.

Furthermore, Vitamin C is essential for reducing risk factors leading to heart disease and stroke. For this vitamin, women need a higher intake of up to 90 mg per day while men only need 75 mg.

Illustration photo. Photo source: Internet

Calcium

As we age, our bodies often absorb less calcium from our diet, which can cause bones to become weaker and more susceptible to fractures. Calcium deficiency has also been linked to irregular heartbeats, seizures, and numbness and tingling in the fingers.

You should use dairy products such as yogurt, milk, cheese, calcium-fortified cereals, sardines, green leafy vegetables (broccoli and kale)...

Women over 51 are recommended to consume at least 1,200 milligrams of calcium per day. Men aged 51 to 70 consume 1,000 milligrams and those aged 71 and older consume 1,200 milligrams.

Potassium

Potassium is one of the most important minerals for health. The body needs potassium for muscle contraction, and for the brain, heart, and nerves to function properly. Older adults with diets rich in potassium tend to be healthier, potentially reducing their risk of osteoporosis, kidney stones, high blood pressure, and stroke. However, as we age, kidney function declines, which can affect potassium levels in the body.

Eat foods rich in potassium such as: dried apricots, bananas, potatoes and lentils. However, it should be noted that consuming too much potassium can cause muscle weakness, nausea and irregular heartbeat.

Typically, the recommended intake of potassium is 4,700 mg/day. However, it is important to talk to your doctor to determine the appropriate amount of potassium.

Folic acid

Folic acid (folate) is essential for normal nervous system function at all ages. Folate may reduce the risk of depression, hearing loss, and cognitive function (including Alzheimer's disease).

Folate can be found in many foods: beef liver, spinach, broccoli, avocados, and some breakfast cereals... People over 51 should consume 400 mcg of folate per day.

Vitamin D

A diet deficient in vitamin D is associated with an increased risk of osteoporosis, cardiovascular disease, hypertension, and cognitive decline in older adults. Older adults are particularly susceptible to vitamin D deficiency due to reduced sun exposure, isolation, lack of physical activity, and anxieties about sun exposure.

You can choose foods rich in vitamin D such as salmon, sardines, eggs and milk.

People aged 51 to 70 years should consume 600 international units (IU) of vitamin D per day. People over 71 years need 800 IU/day.

Omega

Cardiovascular diseases such as hypertension, cerebrovascular diseases, and heart diseases such as coronary heart disease, arrhythmia and heart failure, the incidence of which increases with age. Omega 3 supplementation can prevent or support the treatment of these diseases.

Furthermore, Omega-3 FAs may have significant benefits in maintaining a healthy heart and reducing the risk of cognitive decline in older adults.

Doctors often recommend fish oil supplements for older adults because they are rich in omega-3 fatty acids. To get the most benefit from fish oil supplements, seniors should combine them with a good lifestyle, such as regular exercise and improving their diet to reduce the risk of stroke and heart disease.

However, fish oil can interact with some medications. When taken in high doses, it can increase blood clotting time and cause bleeding problems. Therefore, fish oil should be taken as directed and advised by a doctor.

Things to note when supplementing with vitamins and minerals.

To obtain these nutrients, older adults need to maintain a balanced diet with a variety of nutrient-rich foods containing many vitamins and minerals that are good for their health. They should choose whole foods containing a mix of carbohydrates, good quality fats, and protein, and eat a variety of fruits and vegetables in different colors.

If your diet does not provide enough vitamins and minerals, you can talk to your doctor about taking supplements. Supplements must be taken strictly according to your doctor's instructions and prescriptions to avoid potential dangers of these nutrients.

Source: https://kinhtedothi.vn/6-vitamins-and-khoang-chat-can-thiet-cho-nguoi-cao-tuoi.html