As we age and begin to lose some of the abilities we once had, there is a tendency to blame the vagaries of old age for our problems. It can be a serious mistake. Vitamins play an important role in the regeneration and function of our body. It can be easy to forget or overlook basic nutrition when we have a busy life, a long history of ingrained habits or a disease that affects what we eat and why. If you begin to experience a health problem, you should consider whether you may be missing one of these basic nutritional needs.
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Vitamin B-12 is necessary for healthy nerve and brain function. Deficiency is common in older adults, and can cause symptoms that mimic those of Alzheimer’s. Lack of B-12 can lead to memory loss, poor cognitive function, anemia, depression and lack of energy.
Vitamin B-12 is only available through animal products (such as meat, dairy products and eggs) or through fortified foods (cereals, energy bars, dietary supplements). Adult males over 51 years need 2.4 mcg per day and it is recommended that vitamin comes through supplements or fortified foods because of absorption issues in older people. (Http: // lpi. Oregon state. Edu / infocenter / vitamins / vitaminB12 / index. Html)
Vitamin C keeps blood vessels and connective tissue strong and healthy. It can also help lower the risk of heart attacks by blocking LDL cholesterol from creating plaques in arteries. Vitamin C is neither designed nor stored by the body, so among sources in the daily diet is an important step toward health. Strawberries, broccoli and oranges are good sources of vitamin. Adult males should have 90 milligrams per day in their diet.
Vitamin E may help lower the risk of heart attacks in the same way as vitamin C. Lack of vitamin E may result in balance, weakness and damage to nerves or retina. Marginal levels of vitamin E intake is common in the United States. RDA for adult men is 15 million grams.
Early evidence links the effects of vitamin D vascular health. Exposing the skin to 15 minutes of your day in the sun, adding fortified foods to your diet or take a supplement are all effective ways to get enough vitamin D. If you use a protective sunscreen, you may want to spend some time outdoors unprotected underpasses when the sun’s rays are less intense, such as the late afternoon and early morning hours.
Vitamin D also helps ensure bone health. This is important for older men because there is an increased risk of fractures, especially hip fractures in those over 65 years. RDA for men over 50 years is 400-600 international units (IU) per day.
Calcium works to constrict and relax blood vessels, transmit nerve impulses and contract muscles. Calcium is also important for bone health. To protect against fractures, men over 50 need 1,200 milligrams per day. Men also need to ensure their level of vitamin D is sufficient for the body to absorb calcium.
If you are taking any prescription medication, ask your doctor about supplements and the effect of the medicine may have on the absorption of vitamins. In some cases, supplements affect the required dose of your medication, so it is important to keep your doctor informed about all the vitamins and supplements you add to your diet.