As an older adult, it’s essential to keep your body healthy by consuming the right vitamins and minerals. These nutrients are necessary for survival and maintaining overall well-being. There are 13 essential vitamins, which include vitamins A, C, D, E, K, and the B vitamins. Each vitamin plays a different role in helping your body work correctly. For example, some vitamins help your body resist infections and maintain healthy nerves, while others provide energy from food or promote proper blood clotting.
Like vitamins, minerals also play a crucial role in keeping your body functioning properly. They are elements found in food and the earth that the body needs to function correctly. Some minerals, like iodine and fluoride, are required in small amounts, while others, like calcium, magnesium, and potassium, are needed in more significant quantities. Consuming a varied diet can provide most of the minerals you need.
Getting your nutrients from food is the best option, as nutrient-dense foods contain other essential components, such as fiber. However, if you are unsure about whether you’re getting enough vitamins or minerals, consult a registered dietitian or doctor to determine if you’re missing any crucial nutrients. They may recommend a vitamin or dietary supplement, but it’s essential to understand that some supplements can have side effects, such as increased risk of bleeding or interactions with medication.
When selecting a supplement, look for one that contains only the necessary vitamin or mineral and avoid megadoses. Excessive consumption of certain vitamins and minerals can be harmful. Also, consider the brand recommended by your doctor or pharmacist that meets your needs.
The amount of vitamins and minerals needed varies and is measured in different units, such as milligrams, micrograms, and international units. Sodium is another critical mineral that can impact heart health. The majority of sodium in the American diet comes from processed foods, and it’s important to limit sodium intake to avoid the risk of high blood pressure, which can lead to heart attacks and strokes.
As an older adult, eating more fresh fruits and vegetables can help reduce sodium intake and provide more potassium, which can help maintain heart health. Understanding the key vitamins and minerals, such as vitamin A, C, D, E, K, B vitamins, calcium, magnesium, potassium, and sodium, can help you make informed choices about what to consume to maintain your overall health.