As we age, our bodies undergo changes requiring specific nutrients to maintain our health in optimal conditions.
One of these stages is after the age of 60.
The body’s needs appear from the age of 60 or even a little earlier, such as the difficulty in obtaining organic vitamins.
Fortunately, the necessary vitamins are available in many foods and supplements.
What are the essential vitamins in older adults, especially after 60 years?
What are the most recommended vitamins for older adults?
We all need vitamins. However, some are usually much more necessary than others at certain stages of life.
Let’s see which are the most recommended for older adults.
Vitamin B12 (cyanocobalamin)
Vitamin B12 contributes to the good health of nerve and blood cells, which is why it is beneficial in the hematological and nervous systems.
Therefore, in older adults who are deficient in B12, nervous problems and depression can progress.
On the other hand, a lack of this vitamin can significantly increase the risk of dementia, according to a study published in the Journal of the American Geriatrics Society.
Chronic alcohol intake also causes a vitamin B12 deficiency.
After 50 years of age, gastric juices decrease, and the absorption of this vitamin is much less, so it is recommended to take it through a supplement if necessary.
Vitamin B9 (folic acid)
This vitamin is involved in synthesizing many compounds necessary for our body.
Inclusively, vitamin B12 stimulates the production of red blood cells (blood).
Therefore, reducing over time and not recovering it in the right amount is one of the reasons for the appearance of anemia, along with other symptoms such as weakness and, tiredness, affliction.
The perfect source of this important nutrient is sunlight.
Many seniors do not get enough sun exposure to produce significant amounts of vitamin D.
In addition, vitamin D provides better bone calcification, so it is recommended that people over 50 years of age pay attention to its consumption, especially in women.
Unfortunately, the body’s ability to synthesize vitamin D from sunlight decreases as you age.
But don’t worry; you can also find it in some foods and supplements.
This vitamin grants the circulation and coagulation of the blood effectively. Therefore, avoid excessive bleeding.
As well as it supports the prevention of diseases such as Alzheimer’s.
Linked with vitamin D, it also helps protect bone health and assists as a source of antioxidants.
Vitamin C (ascorbic acid)
This vitamin improves the immune system and favors the closure of wounds and the repair of damaged tissues.
In addition, it reduces muscle deterioration, the manifestation of bad cholesterol (LDL), and the risk of suffering from cardiovascular diseases. It works as an antioxidant and moderates skin aging.
It has been shown that smoking decreases the absorption of this vitamin, so its requirement in elderly smokers is increased, and it is advisable to take it in a nutritional multi pro plus supplement.
What foods contain these vitamins?
As we have seen, these vitamins are vital for the elderly.
However, there is a wide variety of food options with a high percentage of these vitamins:
It is obtained from foods such as milk, eggs, fish such as sardines or trout, and meat such as beef liver and clams.
Also, nuts like almonds. Grains like lentils. Liver, banana or plantain, milk, eggs, whole grains, melon, and citrus.
It is mainly found in green leafy vegetables such as spinach or lettuce.
It is found in dairy products such as milk. Fish like tuna or salmon. Beef liver, egg yolk, mushrooms, and more.
It is obtained from spinach, broccoli, cabbage, asparagus, green tea, cabbage, liver, and cheese.
Vitamins are essential, especially in older adults, since it is more difficult for them to obtain them.
For this reason, eating a good diet together with their supplements can complete any deficit or loss of vitamins for vitality in old age.