Regardless of age, taking care of the body is the best way to live long and healthy. The importance of self-care is unchanging, but the form it takes as one gets older changes. This could include switching to high-to lower-impact workouts or finding out ways to improve metabolism. The best way is to know the minerals and vitamins to be taken when one crosses 50 years.
Specific minerals and vitamins are needed to help regulate internal systems like energy conversion and digestion and external ones like hair and skin health. The body absorbs a smaller amount of main compounds as one gets old. For this reason, old patients are suggested by the doctors to pay attention to certain kinds of nutrients.
Minerals and Vitamins needed after age of 50 years –
Vitamin A – It is useful for the immune system and vision, and key organs like kidneys, lungs, and heart. Vitamin A can be found in Carrots and Mangoes.
Vitamin B6 – helps protect our body against diseases as we get older and can be found in potatoes, beef, liver, and fish.
Vitamin B12 – Many research suggests that as people get older, they will have trouble absorbing vitamin B12. According to Mayo Clinic that adults need 2.4 mcg every day. It helps keep blood cells healthy and can be found in some fortified cereals, poultry, milk, meat, and fish.
Vitamin D – For the crucial calcium to be absorbed in the body, it needs vitamin D, according to Keri. As one ages, it helps in maintaining good bone health. It can be found in fortified cereals, fortified milk, fish liver oils, fatty fish.
Vitamin E – helps maintain a healthy immune system and can be found in Almonds, Peanuts, Broccoli, Spinach.
Postbiotics – help to rebalance the microbiome, and for older adults may be helpful, especially according to registered dietitian nutritionist Keri Gans, referring to the byproducts of probiotics. Researches have found out specifically that the dried yeast fermentate ingredient EpiCor that 500mg per day, helps modulate the microbiome and support gut health.
Potassium – helps regulate heart rate and maintain healthy cellular function and can found in bananas, Lentils, Sweet Potatoes.
Magnesium – helps in nerve and muscles function and keeps blood pressure and sugar levels in control. Magnesium is found in whole grains and leafy greens.
Calcium – helps in bone health and can be found in Milk, Yogurt, Cheese, Meat, Eggs, Fish, etc.
Omega-3 fatty acids – It has anti-inflammatory benefits, which help decrease joint pain, reduce the risk of cardiovascular diseases, and maintain eye health and be found in Eggs, Fish Oil, etc.