Your body becomes less able to absorb the nutrients it needs as you age. Here are eight essential nutrients that you must have to keep your body healthy.
The Nutrients Your Body Needs
Your body will age and you need to ensure that your body is in top shape.
Calcium
As you age, your calcium intake decreases. This can lead to weak bones and easy fractures (osteoporosis), which is most common in women who go through menopause.
Calcium is essential for the proper functioning of your cells, blood vessels, and muscles. Calcium can be found in your bones which then get it through the foods you eat. You can increase your calcium intake by eating milk, yogurt, or cheese.
Vitamin B12
Vitamin B12 is essential for the formation of blood and nerve cells. Most Americans consume enough Vitamin B12-rich food to meet their daily health needs. But, this can be changed by aging.
Natural sources can be reliant on animal foods like fish, eggs, and milk. Pills, shots, and breakfast cereals that are “B12-fortified” can also be found.
Vitamin D
Vitamin D is essential for calcium absorption and osteoporosis prevention. You can usually rely on sunlight for vitamin D, but you also have options such as mackerel and salmon.
Vitamin B6
Vitamin B6 is an essential nutrient for your body as it helps fight germs and generate energy. For easy sources, you can consume chickpeas and liver as well as fatty fish and fortified cereal breakfasts.
Magnesium
Magnesium is essential for your body to create protein and bones, as well as keeping your blood sugar stable. You may experience long-term conditions as you age or be prescribed medications that reduce your magnesium intake. To prevent magnesium deficiency, you can start eating nuts, seeds and leafy greens.
Probiotics
Probiotics, or “friendly” bacteria, can be helpful in treating digestive problems like diarrhea and irritable bowel syndrome. They also protect against allergies. For stable probiotic sources, you can try fermented foods such as yogurt and sauerkraut. You should consult your doctor if you have any health issues.
Omega-3s
Because your body cannot produce these fatty acids, they are considered essential. These fatty acids are essential for your eyes, brain, sperm cells, and protection against age-related diseases such as Alzheimer’s or arthritis.
You can get your Omega-3s from foods like flaxseed, walnuts and canola oil.
Zinc
Zinc can improve your senses of taste and smell, and may also help protect your eyesight. Stable zinc can be found in oysters, beef and crab as well as fortified breakfast cereals.
Conclusion
These nutrients are essential for your body to function properly as you age. For advice about the best diet to meet your nutritional needs, you can consult your doctor.
