Nutrition is essential for good health, and the significance of this becomes more profound as you age. People who are keen to do something about their health and wellbeing will make new year resolutions that include things such as drinking less, losing weight, and quitting smoking. Such declarations will promote and support better health. However, not many people will think of increasing their vitamin intake for things such as good physical strength and mental health as they age. The body needs different vitamins to function and be healthy, and of these, you will especially need vitamins B and D in your old age. The vitamins will be essential for promoting immunity, brain function, energy production, and having healthy bones and blood. As such, you should ensure that you retain healthy levels of vitamins B and D throughout your life and well into your sunset years. Health researchers highly recommend increasing the intake of these two vitamins because deficiency in the two is common in the elderly. It is a condition that increases the risk of developing age-related complications such as osteoporosis. The body needs vitamin D for healthy and strong bones, to fight colds, and to lower the risk of mental issues such as dementia and depression. The situation in the UK is poor, with more than half of the ageing population having low vitamin D levels in their body. The depletion of nutrients in the body increases as we grow older. That means the body cannot retain nutrients, hence the need to watch what we eat and consider taking supplements. That is the order of things for the seniors who will find vitamin supplements in pharmacies, supermarkets, and health stores. So what are the best sources of these vitamins?
Vitamin D The sun [url=https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/]The sun is the most abundant supply of vitamin D[/url]. The skin absorbs the sunlight and converts the ultraviolet B rays into Vitamin D. but since the elderly have thinner skin compared to younger adults, their skin cannot synthesise enough vitamin D when exposed to the sun. As such, they face a significant risk of vitamin D deficiency.
Food sources Aside from the sun, we can also get vitamin D in various types of foods. Therefore, a suitable alternative for increasing the vitamin D intake in the ageing is to consume foods such as canned tuna, salmon, trout, fortified cereals, egg yolks, fortified orange juice, cold liver oil, and vitamin D supplements.
Artificial options The use of ultraviolet lamps is another option that can help maintain vitamin D levels in the body. The elderly and ageing can go to a tanning salon for a dose of UV light treatment.
B Vitamins In the case of vitamin B, the body releases different types of this particular vitamin to support various vital functions, including energy production. The body will need vitamin B12, which is also known as cobalamin. It is essential for the normal function of the nervous system, the brain, and blood formation. Symptoms associated with a deficiency of vitamin B12 include dementia and depression. If senior persons are unable to absorb this vitamin from the food they eat, then injections are a vital alternative. Maintaining or increasing the intake of vitamin B12 can help boost memory functions for the elderly and those living with dementia. [url=https://www.medicalnewstoday.com/articles/325448.php]Since B12 is a vitamin type commonly found in animal protein, older adults who are vegans are at significant risk[/url]. The animal protein sources for vitamin B12 include beef, fish, liver, and shellfish. Aside from vitamin B12, other vitamin B types worth increasing your intake of include:
[ul][li]Vitamin B1 (thiamin): which helps in maintaining healthy nerves and muscles. It can be found in foods such as liver, vegetables, wholegrain bread, peas, eggs, and fruits.[/li][li]Vitamin B2 (riboflavin): which helps keep the skin, nervous system, and eyes healthy. Sources of B2 include dairy products and rice.[/li][li]Vitamin B3 (Niacin): It supports the functions of the digestive and nervous systems. Vitamin B3 can be found in meat, fish wheat flour, and dairy.[/li][li]Panthothenic acid: It helps in the production of energy from the foods we consume. It can be found in nearly all kinds of meats and vegetables.[/li][li]Vitamin B6 (pyridoxine): which helps the body to use and store energy. B6 is essential for the production of haemoglobin. Some of the sources of this vitamin include milk, peanuts, eggs, bread, potatoes, fish, and pork.[/li][li]Folic acid: It works together with vitamin B12 to promote the formation of red blood cells. It is also essential for a healthy central nervous system. Folic acid can be found in foods such as chickpeas, brussels sprouts, brown rice, broccoli, spinach, and liver.[/li][/ul] It is also advisable to plan for your future care, for example checking out these care agencies in Wokingham.
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