Essential Things Your Body Needs as You Age

As we get older, we lose more essential nutrients that the body needs than we absorb. It is necessary to provide our body with essential nutrients to help the body function perfectly. So let’s look into:

Essential Things Your Body Needs as You Age

Fiber

You’re probably aware that fibre is beneficial to your health. But did you know it becomes even more important as you get older? Fibre protects against strokes, promotes regular bowel movements, and lowers cholesterol and blood sugar levels – all of which are important in older bodies. Women over the age of 50 should get at least 21 grams of fibre per day, while men should get 30 grams, but most people don’t get that much. This equates to approximately 6-8 servings of whole grains or 8-10 servings of vegetables.

Calcium

As you get older, you may begin to lose more of this mineral than you absorb. This can cause your bones to break more easily (osteoporosis), which is especially common in women after menopause. Calcium aids in the proper functioning of your muscles, nerves, cells, and blood vessels. The majority of it comes from your bones, which get it from food. Women over the age of 50 and men over the age of 70 should receive approximately 20% more than other adults. Milk, yoghurt, and cheese are all excellent sources.

Essential Things Your Body Needs as You Age
Cheese

Magnesium

It aids in the production of protein and bone, as well as the maintenance of blood sugar levels. It is found in nuts, seeds, and leafy greens. However, older people tend to consume less of it. Furthermore, they are more likely to have long-term health conditions or to take a lot of medications, both of which can deplete your magnesium stores.

Probiotics

These “friendly” bacteria are beneficial to your digestive system. They can be obtained from fermented foods such as yoghurt or sauerkraut, as well as supplements. They can help with digestive problems such as diarrhoea and irritable bowel syndrome, and they may even protect against allergies. If you’re in good health, probiotics are probably safe. However, if you have any medical issues or a weakened immune system, consult your doctor first.

Essential Things Your Body Needs as You Age
Yoghurt


Vitamin D

It is required by your body in order for calcium to be absorbed. Take them together to help prevent osteoporosis. Vitamin D also aids in the proper functioning of your muscles, nerves, and immune system. The majority of people get some vitamin D from sunlight. However, as you get older, your body’s ability to convert sunlight to vitamin D decreases. This vitamin is more difficult to obtain from foods, but fatty fish such as salmon, mackerel, and sardines are good sources.

Vitamin B12

It aids in the formation of blood and nerve cells. It is obtained naturally from animal foods such as meat, fish, eggs, and dairy. Other sources include pills, shots, and “B12-fortified” foods such as breakfast cereal. Most Americans eat enough, but as we get older, this can change. Atrophic gastritis affects up to 30% of people over the age of 50, making it difficult for your body to absorb nutrients from food. Antacids, some medications, and weight loss surgery can all contribute to a B12 deficiency.

Omega-3s

These fatty acids are referred to as “essential” because your body cannot produce them. They are necessary for the health of your eyes, brain, and sperm cells. They may also aid in the prevention of age-related diseases such as Alzheimer’s, arthritis, and macular degeneration, which can lead to blindness. Unless your doctor advises otherwise, get your omega-3s from foods like fatty fish, walnuts, canola oil, or flaxseed.

Selenium

It protects your cells from damage and infection while also ensuring that your thyroid is functioning properly. Selenium can also help keep your muscles strong and may aid in the prevention of age-related illnesses such as dementia, some types of cancer, and thyroid disease. A single or two Brazil nuts per day should suffice. Don’t push yourself too hard.

Hair loss and brittle nails can result from a selenium deficiency.

Potassium

Potassium is involved in nearly every bodily function, including your heart, kidneys, muscles, and nerves. It may also help prevent stroke, hypertension, and osteoporosis. Many Americans are deficient in this area. Sources include dried apricots, bananas, spinach, milk, and yoghurt. They can interfere with blood pressure, migraine, and other medications.

Folate

This naturally occurring form of vitamin B9 can be found in leafy greens, nuts, beans, and other foods. To help prevent birth defects, pregnant women take folic acid, a lab-created form of vitamin B9. Folate promotes cell growth and may help prevent stroke and certain cancers. The majority of Americans get enough. Folate found in foods is not harmful. However, taking too much folic acid in the form of supplements or fortified foods can increase your risk of developing colon cancer or nerve damage.

Vitamin B6

It is used by your body to fight germs and generate energy. It also aids in the development of babies’ brains. As you get older, you require more B6. Some studies have discovered a link between high B6 blood levels in seniors and improved memory. However, the vitamin does not appear to improve cognitive abilities in people with dementia. Chickpeas are a simple and low-cost source. Liver, fatty fish, and fortified breakfast cereals are also good sources of iron.

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