As we age, our body starts to need some essential vitamins. Our bodies aren't able to absorb nutrients like before. There are a few nutrients we may be lacking as we get older.
Calcium: This vitamin will support bone growth and can prevent one from getting osteoporosis. Taking calcium supplements will help keep bones strong and prevent one from getting fractures when falling. You will have better functioning muscles and nerves as well. Calcium is known for your heart and can prevent blood clots. Women should be getting 1,200 mg of calcium everyday and men should be getting 1,000 mg. If you prefer not to take supplements you can add calcium to your diet by having low-fat or fat-free dairy, dark greens, or foods with fortified calcium.
Vitamin D: We can get adequate amounts of Vitamin D by being exposed to sunlight. When we age though, our skin doesn't produce as much Vitamin D as it used to. Without Vitamin D, our body has a harder time absorbing calcium. Everyone should be getting around 800 IUs of Vitamin D each day. Besides taking supplements, you can find it in fatty fish, eggs, milk, and cereal. You probably won't get enough just by eating these foods. This is why a supplement for Vitamin D is important.
Vitamin B12: This is needed to reduce one's risk of getting heart disease or having a stroke. When B12 is not present, there can be memory issues and anemia can occur. This can be found in seafood, meat or dairy. You should be getting 2.4 micrograms of Vitamin B12 each day.
Vitamin B6: 1.5 mg for women and 1.7 mg for men is recommended. This vitamin is very important for healthy red blood cells. If not taking supplements you should be eating more poultry, seafood, fruit, and potatoes.
Vitamins A, C, & E: These vitamins can be used to repel certain diseases as they are known as antioxidants. The best way to get these vitamins is to eat fruits and vegetables. Eat the rainbow and try different kinds to maximize your intake.