Calcium helps build muscles and nerve cells. The body gets it from bones and the bones from food. Men over 70 and women over 50 are advised to increase their calcium intake because aging reduces formation of calcium but the demand of this mineral remains the same. Dairy products like milk, yogurt and cheese are price sources of calcium.
Vitamin B12 is needed to strengthen blood and never cells and the good thing is that it is available in every food – dairy products, fish, eggs and meat. But aging coupled with antacids, specific drugs and weight loss could result in reduction of Vitamin B12 in the body. Also, people over 50 years of age become prone to atrophic gastritis that makes it difficult for body to absorb it from food.
Human body can turn sunrays into Vitamin D but with aging, the body loses its power to turn sunrays into Vitamin D. And lack of this nutrient results in severe reduction in osteoporosis. Also, it is needed to consume calcium. It is found in fatty fish like mackerel, salmon and sardines.
Vitamin B6 is a germ fighter and is also makes energy. In babies, it spurts growth of brain. Also, it is linked to better memory that you in advance age. It is found in abundance in Chickpeas. Other sources of Vitamin B6 are fatty fish, liver and fortified breakfast.
Magnesium helps in maintaining sugar level in blood. It also makes proteins and bone. But older people are often short of magnesium because they eat less nuts, seeds and leafy greens that are rich in magnesium. Reduction food intake coupled with long-term medicines results in severe loss of magnesium.
You need to keep your gut strong. A good intake of probiotics would keep you free from the digestive issues like diarrhea and irritable bowel syndrome. Yogurt is a rich source of probiotics.
Omega-3s are called Essentials but they have to be taken as supplements. These essential nutrients are good for eyes, brain and sperm cell. Also, the right intake of these essentials can prevent age related problems like Alzheimer’s and arthritis. You need to eat fatty fish, walnuts, canola oil and flaxseed to get these Essentials.
Zinc helps improves sense of smell and taste; it is also helpful in fighting infections and inflammations. Also, the right amount of zinc in your body would improve vision in advanced age. You can get it from fortified cereals.