As we age, eating healthy becomes very important. Aging is linked to many changes, such as nutrient deficiencies and poor health.
But don’t worry, there are many things you can do to prevent these deficiencies so you can be healthy as you age.
If you want to learn more on how your nutritional needs change as you age, keep reading.
There are many changes in the body as you age, including muscle loss, thinner skin and less stomach acid.
Unfortunately, these changes can make you prone to nutrient deficiencies that affect the quality of your life.
There are many OEM dietary supplements you can take to get the nutrients you need, besides a well balanced diet.
Your eating plan should include fruits, vegetables, low fat dairy, lots of fluids, healthier oils, good proteins and whole grains, but sometimes it is difficult sticking to a healthy diet as you age.
There are many reasons for this, such as:
- Little to no appetite
- Difficulty chewing and swallowing
- Financial constraint
- Not easy to find healthy foods
The good news is that food supplements are a great option. Your doctor can fill the gaps in your diet by adding them.
Your doctor could recommend a multivitamin, but make sure that the food supplement manufacturer provides a high quality product; one that provides 100% of the recommended amounts of vitamins and minerals that your body needs.
Always discuss with your doctor all the food supplements you are taking and take extra care when you take prescription drugs along your supplement, or if you take more than one.
Minerals & Vitamins: How They Help
Different persons have different needs when it comes to vitamins and minerals.
Supplement manufacturers include not only vitamins and minerals in the supplements, but also herbs, amino acids, enzymes and other things. So before you take anything, read the label carefully and ask your doctor.
What you Need
Remember as you age, you need fewer calories but more nutrients.
The most important nutrients you should include in your diet are protein, vitamin D, calcium and vitamin B12.
You can find all of these supplements in foods or in the supplement aisle.
As you age, it is very common to lose muscle and strength. In fact, after the age 30 the average adult loses 3 to 8% of muscle mass.
It is very important to include protein in your diet and when you combine it with resistance exercise, you may get the most benefits.
Calcium makes your bones stronger and you can find it in dairy products. Calcium supplements may be taken especially if you are a woman, and if you have osteoporosis.
Vitamin D is key if you are taking calcium, it helps bones and teeths to stay healthy. This amazing nutrient is made by the body from sunshine, but if you are not receiving enough sun, you may need to take a vitamin D supplement.
Vitamin B12 is very important for keeping blood cells and especially nerve cells healthy. People over 50 should take B12 from supplements. Diet wise, you can also find it in meat, low fat dairy and fish.
Your body also needs:
- Fiber: Eating fiber may help relieve constipation. Constipation is a very common health problem, especially for women.
- Potassium: A higher potassium intake can help you lower your blood pressure, prevent kidney stones, osteoporosis and heart disease.
- Vitamin C: It may help you lower your odds of having certain kinds of cancer, besides protecting you from cataracts. It would help wound healing prevent respiratory problems.
- Magnesium: It’s good for your bones and it will help maintain your blood pressure and blood sugar levels steady. Magnesium may be found in nuts, spinach and dairy products.
In a Nutshell
As you age, your body changes and you are prone to deficiencies in calcium, vitamin D, vitamin B12, protein and other important food supplements.
The good news is that you can prevent these problems by eating healthy, and including food supplements in your daily diet as you get older.