Vegetables, fruits, and other natural, unprocessed whole foods can provide you with nutrients in an ideal world. However, it becomes progressively challenging in our 60s and beyond due to hormonal changes that make getting enough vitamins, minerals, and other nutrients difficult.
According to WebMD, Vitamins are required for almost every bodily function and growth. Vitamin A, C, D, E, K, and B vitamins including folate, biotin, thiamine, B12, riboflavin, B6, niacin, and pantothenic acid are all necessary vitamins with diverse activities in the body. Although all of these vitamins are essential for optimum body function, several are considerably more vital in our 60s and beyond.
According to medicalnewstoday, consuming a variety of meals is the greatest method to receive the vitamins and minerals we require, especially as we age. Different meals have different amounts of vitamins, but the foods listed below include the essential vitamins required for optimum health in our 60s, as long as they are consumed in moderation.
1. D vitamin
Vitamin D helps our bodies absorb calcium, which is necessary for maintaining healthy bone mass and strength. Joint aches, osteoarthritis, tiredness, and osteoporosis can all be symptoms of its absence. Egg yolks, tuna, and fish oil are all good sources.
2. B6 vitamin
Vitamin B6 may help to prevent eye problems, particularly age-related macular degeneration (AMD), which is more common in older people. Fish, sweet potatoes, starchy vegetables, and apples are also good sources.
Folate aids in the formation of red blood cells and DNA, as well as the production and digestion of proteins and the efficient utilization of the amino acids produced. Nuts, oranges, beans, and vegetables like broccoli contain it.
4. B12 vitamin
Vitamin B12, commonly known as cobalamin, is a B vitamin that our bodies require to create part of our DNA, red blood cells, and nerve cells, especially as we age. Trout, beef liver, and milk are all good sources.
5. Vitamin E
In elderly persons, vitamin E helps to normalize immunological and inflammatory responses. It also aids in the health of the skin and eyes. Peanuts, broccoli, vegetable oils, almonds, and spinach all contain it.
6. Vitamin A
In our 60s and beyond, vitamin A is critical for normal vision and a healthy immune system to fight infection and sickness. It also aids in the healthy functioning of the kidneys, heart, lungs, and other organs. Carrots, eggs, mangoes, and milk all contain it.
7. Vitamin C
Vitamin C protects the immune system from deficiency as it ages, provides antioxidants to fight free radicals, and boosts the body’s production of white blood cells. Vitamin C is found in fruits and vegetables including such potatoes and tomatoes.
8. Vitamin K
Vitamin K aids in blood clotting and is essential for the production of proteins that affect the health of bones, cartilage, and blood vessels. It’s found in leafy greens like kale, fruits like blueberries, and a variety of meats.
9. Vitamin B2(Riboflavin)
It aids in the breakdown of carbs, lipids, and proteins in order to provide energy as needed by the body. It’s present in organ meats like liver and kidney, as well as eggs and vegetables like broccoli.
In addition, eat these items in moderation and consult a doctor if you have any strange symptoms.