For the last 60-70 years Americans have been taught to eat right to get plenty of vitamins and minerals. The problem is that since the advent of farming chemicals from around the world, soil has become more and more depleted of the essential vitamins and minerals. As we age, we lose the ability to get enough of them and/or to convert them to what we need to stay healthier longer.
A balanced diet full of fruits and vegetables, whole grains and nuts, healthy oils, good proteins, low-fat dairy, and lots of clean pure water is essential to both wellness and longevity.
However, seniors sometimes don’t eat right for a variety of reasons such as:
- Poor appetite
- Teeth and chewing problems
- Fixed incomes with poor budgets
- Inability to find or afford better food
In addition, older bodies don’t always produce enough enzymes or pro-biotics to break down food into its essential components for optimum health. Nutritional supplements are the right answer for most seniors. One may seek advice from their doctor or nutritionist, Chiropractor or Naturopath. Vitamins and minerals are important to help your body work the way it should; they turn the food you eat into energy and help boost the immune system. Ask your doctor for a complete blood test to determine what your body lacks and what supplements would help.
The term “supplements” not only includes vitamins and minerals, but also probiotics, fish oils. amino acids, enzymes, herbs and other botanicals.
In the meantime, this guide may help you get started …
Vitamin C: Everyone knows about Vit.-C and oranges, but did you know that red and green bell peppers, along with most other fruits and vegetables contain lots of Vitamin C? It is the most powerful and important vitamin we can eat. It helps with good health and healing of just about everything you can name.
Vitamin A is important for healthy skin, immune system, and eyes, but is somewhat controversial because too much can make you sick.
Of course, this is true of just about anything you put in your mouth. As with all medications, vitamins, and minerals, don’t take more than recommended on the bottle unless one of the professionals above instruct you to do so. Make sure you tell your health care professional about everything you take including medications and supplements.
Calcium: “There really should be no reason that people should be calcium deficient,” says Angel Planells, a dietitian from Seattle. Known for the role it plays in making your bones stronger, calcium is found in dairy products like milk and yogurt. Women — especially those who are likely to have osteoporosis — may think about taking calcium supplements. But talk to your doctor first.
Vitamin D: Is made naturally in the body and mostly stimulated by sunshine. It helps the body absorb calcium and phosphorus for healthy teeth and bones. Seniors often don’t get enough sunshine and so they don’t make as much as they need. Vit. D supplements are great for boosting calcium and other minerals to help prevent bone loss and fractures.
Vitamin B12: People over 50 don’t seem to be able to get enough B-12 from their foods, therefore supplementation is a good idea. Normally B-12 comes from meat, fish, and dairy. It’s important for a healthy brain and nerves.
Folate: Helps prevent anemia which is a deficiency of iron in the red blood cells. Foods that usually contain folate are: oranges, beans, peas, spinach, fortified cereals, and enriched breads.
B6: Is good for your immune system and your metabolism in general. It’s present in organ meats, whole grains, soy products and fortifies cereals.
Magnesium: Is an essential mineral that is necessary for many different things, including blood pressure, blood sugar, and bones. It’s plentiful dairy products, nuts, and even spinach.
Probiotics: Are important for everyone, but especially seniors for good digestion and absorption of food, and minerals. Yougert has probiotic in it but most people can get what they need with a simple supplement.
Coenzyme Q10: Is made naturally in your body and is important for your immune system and heart health
Fish oil: Contains omega-3 fatty acids found in many types of fish. The American Heart Association highly recommends two servings of fish a week for heart health.
