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 the recovery process.
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 amounts of Vitamin C also help 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 the risk factors that lead 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.
Calcium
As we age, our bodies often absorb less calcium from our diet, which can cause our 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 good health. The body needs potassium for muscle contraction and normal brain, heart, and nerve function. Older adults who eat a diet rich in potassium tend to have better health and may have a lower risk of osteoporosis, kidney stones, high blood pressure, and stroke. But 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, be aware that consuming too much potassium can cause muscle weakness, nausea and irregular heartbeat.
Typically, the recommended dose of potassium is 4,700 mg/day. However, you should 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
Dietary vitamin D deficiency has been linked to an increased risk of osteoporosis, cardiovascular disease, hypertension, and cognitive decline in older adults. Older adults are particularly vulnerable to vitamin D deficiency due to lack of exposure to sunlight, isolation, lack of mobility, concerns about sun exposure, etc.
You can choose foods rich in vitamin D such as salmon, sardines, eggs and milk.
People aged 51 to 70 should consume 600 international units (IU) of vitamin D per day. People over 71 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 that older adults take fish oil supplements 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 their 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.
Notes when supplementing vitamins and minerals
To get enough of these nutrients, the elderly need to maintain a balanced diet with a variety of nutritious foods, containing many vitamins and minerals that are good for health. It is necessary to choose whole foods, containing a mixture of carbohydrates, good quality fats, proteins, eat a variety of fruits and vegetables with 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 in strict accordance with your doctor's instructions and directions to avoid potential dangers of these nutrients.
Source: https://kinhtedothi.vn/6-vitamins-and-nutrients-necessary-for-old-people.html
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