Detailed information on how many vitamins and Minerals are essential for the body and where to get them
Vitamins and Minerals for Older Adults
Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy. Find information on some of the essential vitamins recommended for aged grown-ups and how to get the recommended quantum within your diet.
Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).
Vitamins have different jobs to help keep the body working duly. Some vitamins help you repel infections and keep your jitters healthy, while others may help your body get energy from food or help your blood clot duly. By following the Dietary Guidelines, you'll get enough of ultimate of these vitamins from food.
Like vitamins, minerals also help your body function. Minerals are rudiments that our bodies need to serve that can be plant on the earth and in foods. Some minerals, like iodine and fluoride, are only demanded in truly small amounts. Others, similar as calcium, magnesium, and potassium, are demanded in larger quantities. As with vitamins, if you eat a varied diet, you'll presumably get enough of utmost minerals.
How Can I Get the Vitamins and Minerals I Need?
It's generally better to get the nutrients you need from food, rather than a capsule. That’s because nutrient-thick foods contain other goods that are good for you, like fiber.
Utmost aged people can get all the nutrients they need from foods. But if you are n’t sure, talk with your croaker or a registered dietitian to find out if you're missing any important vitamins or minerals. He or she may recommend a vitamin or salutary supplement.
Still, look for a supplement that contains the vitamin or mineral you need without a lot of other gratuitous constituents, If you do need to condense your diet. Read the marker to make sure the cure isn't too large. Avoid supplements withmega- pilules. Too important of some vitamins and minerals can be dangerous, and you might be paying for supplements you do n’t need. Your croaker or apothecary can recommend brands that fit your conditions.
Measures for Vitamins and Minerals
Vitamins and minerals are measured in a variety of ways. The most common are
- mg – milligram (a milligram is one thousandth of a gram)
- mcg – microgram (a microgram is one millionth of a gram. micrograms is equal to one milligram)
- IU – international unit (the conversion of milligrams and micrograms into IU depends on the type of vitamin or drug)
Recommended Sodium Input for Progressed Overgrown-ups
Sodium is another important mineral. In utmost Americans’diets, sodium primarily comes from navigator (sodium chloride). Whenever you add navigator to your food, you are adding sodium. But the Dietary Guidelines shows that ultimate of the sodium we eat does n’t come from our saltshakers — it’s added to numerous foods during processing or medicine. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your trouble of having a heart attack or stroke.
How important sodium is okay? People 51 and progressed should reduce their sodium input to mg each day. That's about one tablespoon of navigator and includes sodium added during manufacturing or cuisine as well as at the table when eating.However, limiting sodium input to 1, 500 mg per day, If you have high blood pressure or prehypertension. Preparing your own reflections at home without using a lot of reused foods or navigator will allow you to control how important sodium you get. Try using lower navigator when cuisine, and do n’t add navigator before you take the first bite.However, you'll get used to the difference in taste, If you make this change sluggishly. Also look for grocery products marked “ low sodium,” “ unsalted,” “ no navigator added,” “ sodium free,” or “ swab free.” Also check the Nutrition Data Marker to see how important sodium is in a serving.
Eating further fresh vegetables and fruit also helps — they're naturally low in sodium and give further potassium. Get your sauce and dressing on the side and use only as important as you need for taste.
Key Vitamins and Minerals for People Over Age 51
Vitamin / Mineral Men Age 51 Women Age 51 Food Sources
Vitamin D
- If you are age 51 – 70, you need at least 15 mcg (600 IU) each day, but not further than 100 mcg (IU). Still, you need at least 20 mcg (800 IU), but not further than 100 mcg (4, If you are over age 70.
- Still, you need at least 15 mcg (600 IU) each day, but not further than 100 mcg (4, If you are age 51 – 70. Still, you need at least 20 mcg (800 IU), but not further than 100 mcg (4, If you are over age 70.
- You can get vitamin D from adipose fish, fish liver oils, fortified milk and milk products, and fortified cereals.
Vitamin B
- 2.4 mcg every day.
- 2.4 mcg every day.
- You can get this vitamin from meat, fish, flesh, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 plant naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin.
Calcium
- Men age 51-70 need mg each day. Men age 71 need mg each day. Do n’t consume further than mg each day.
- mg each day. Do n’t consume further than mg each day.
- Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for aged people who are at trouble for bone loss. You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium- fortified foods.
Magnesium
- 420 mg each day.
- 320 mg each day.
- This mineral, generally, is plant in foods containing salutary fiber, similar as green lush vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods frequently have added magnesium. Magnesium is also present in valve, mineral, or bottled drinking water.
Potassium
- Men need mg each day.
- Utmost women age 51 and aged need mg each day
- Numerous different fruits, vegetables, flesh, and dairy foods contain potassium. Foods grandly in potassium include dried apricots, lentils, and potatoes. Grown-ups get a lot of their potassium from milk, coffee, tea, and other nonalcoholic potables.
Sodium
- Men 51 and progressed should reduce their sodium input to mg each day. That is about 1 teaspoon of tar and includes sodium added during manufacturing or cookery as well as at the table wheneating.However, limiting sodium input to 1, 500 mg per day, If you have high blood pressure or prehypertension.
- Women 51 and progressed should reduce their sodium input to mg each day. That is about 1 teaspoon of tar and includes sodium added during manufacturing or cookery as well as at the table wheneating.However, limiting sodium input to 1, 500 mg per day, If you have high blood pressure or prehypertension.
- Preparing your own reflections at home without using a lot of reused foods or tar will allow you to control how important sodium you get.
Vitamin B6
- Utmost men 51 and aged should aim for 1.7 mg each day.
- Utmost women 51 and aged should aim for 1.5 mg each day.
- Vitamin B6 is plant in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other stiff vegetables, and fruit ( other than citrus).
Vitamin A
- Most men 51 and aged should aim for 900 mcg RAE.
- Utmost women 51 and aged should aim for 700 mcg RAE each day.
- Vitamin A can be plant in products similar as eggs and milk. It can also be plant in vegetables and fruits, like carrots and mangoes.
Vitamin C
- Utmost men 51 and aged should aim for 75 mg each day.
- Utmost women 51 and aged should aim for 90 mg each day.
- Fruits and vegetables are some of the stylish sources of vitaminC. Citrus fruits, tomatoes, and potatoes can be a large source of vitaminC.
Vitamin E
- Utmost men age 51 and aged should aim for 15 mg each day.
- Utmost women age 51 and aged should aim for 15 mg each day.
- Vitamin E can be plant in nuts like peanuts and almonds and can be plant in vegetable canvases, too. It can also be plant in green vegetables, like broccoli and spinach.
Vitamin B1 (Thiamin)
- Utmost men 51 and aged should aim for 1.2 mg each day.
- Utmost women 51 and aged should aim for 1.1 mg each day.
- You can find vitamin B1 in meat – especially pork – and fish. It’s also in whole grains and some fortified viands, cereals, and pastas.
Vitamin B2 (Riboflavin)
- Utmost men 51 and aged should aim for1.3 mg each day.
- Utmost women 51 and aged should aim for1.1 mg each day.
- You can find vitamin B2 in eggs and organ meat, similar as liver and feathers, and spare meat. You can also find it in green vegetables, like asparagus and broccoli.
Vitamin B3 (Niacin)
- Utmost men 51 and aged should aim for 16 mg each day.
- Utmost women 51 and aged should aim for 14 mg each day.
- Vitamin B3 can be plant in some types of nuts, legumes, and grains. It can also be plant in flesh, beef, and fish.
Vitamin K
- Utmost men 51 and aged should aim for 120 mg each day.
- Utmost women should aim for 90 mg each day.
- Vitamin K can be plant in numerous foods including green lush vegetables, like spinach and kale and in some fruits, similar as blueberries and figs. It can also be plant in rubbish, eggs, and different flesh.
Folate
- Most men age 51 and aged should aim for 400 mcg DFE each day.
- Utmost women age 51 and aged should aim for 400 mcg DFE each day.
- Folate can be plant in vegetables and fruit, similar as broccoli, brussel sprouts, spinach, and oranges. It can also be plant in nuts, sap, and peas.
