Top 5 Vitamins For Over 50’s
Turning 50 comes with a myriad of physical changes in men and women that can lead to stress, anxiety, and confusion. Every person experiences aging differently, but there are things happening biologically that cause changes such as wrinkles or graying hair.
As your body ages it becomes more difficult to digest foods. You may begin noticing lower energy levels, Aches and pains especially in the joints can start to become an issue.
Other changes are completely invisible, happening in your brain or at a cellular level. As you pass through to the second half of a century, you will likely start to feel different.
During your 50s and 60s, it’s important that you get enough of several key nutrients on a daily basis.
Protein: While getting protein is important at age any, the requirements are higher for adults in their 60s and up, as their muscles need that extra boost for strength and repair after activity and can’t use protein to build muscle as efficiently as they could earlier in life.
Vitamin D: Vitamin D is important for bone and immune health. Low levels are associated with greater risk of mental decline, frailty, poor heart health, depression, osteoporosis, type 2 diabetes, and certain types of cancer.
Omega-3 fatty acids: Diets rich in omega-3 fatty acids are associated with lower rates of mental decline and neurological disease — such as Alzheimer’s disease and dementia — as well as better brain, heart, and skin health.
Food sources of omega-3 fats include:
fatty fish (including salmon, sardines, mackerel, tuna, and herring). nuts and seeds.
oils.
Potassium: Potassium-rich foods help combat the negative effects of sodium, as well as lowering blood pressure. Potassium is a mineral that is an essential part of your heart-healthy diet.
Calcium Foods: As you age, bone density lowers, so you need calcium-rich foods to build bone density to lower risk of osteoporosis, prevent fractures and injury, and keep bones strong and stable.
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Turning 50 comes with a myad of physical changes in men and women that can lead to stress anxiety and confusion every person experiences aging differently but there are things happening biologically that cause changes such as wrinkles or graying hair as your body ages it becomes more difficult to digest foods
You may begin noticing lower energy levels aches and pains as especially in the joints can start to become an issue other changes are completely invisible happening in your brain or at a cellular level as you pass through to the second half of a century you will likely start to feel
Different during your 50s and 60s it’s important that you get enough of several key nutrients on a daily basis protein while getting protein is important at age any the requirements are higher for adults in their 60s and up as their muscles need that extra boost for strength and repair after activity and
Can’t use protein to build muscle as efficiently as they could earlier in life even if you’re not quite 60 protein reach foods can help you stay full so it’s not a bad idea to be in the habit of eating a little more go for leant choices like steak fish
Chicken breast and turkey and fill up on plant-based options like tofu lentils and quinoa vitamin D vitamin D is important for bone and immune Health low levels are associated with greater risk of mental decline Frailty poor heart health depression osteoporosis type two diab diabetes and certain types of cancer so try to get
This vitamin mostly from supplements or foods such as dairy products mushrooms egg yolks and fatty fish omega-3 fatty acids diets rich and omega-3 fatty acids are associated with lower rates of mental Decline and neurological disease such as Alzheimer’s disease and dementia as well as better brain heart and skin in health food
Sources of omega-3 fats include fatty fish including salmon sardines macal tuna and Herring nuts and seeds oils potassium potassium rich foods help combat the negative effects of sodium as well as lowering blood pressure potassium is a mineral that is an essential part of your heart healthy
Diet it’s easy to add potassium to your diet pottassium rich foods include mushrooms peas Tomatoes oranges raisins and dates lowfat milk and yogurt fish like Halibut or tuna calcium foods as you AG bone density lowers so you need calcium rich foods to build bone density to lower risk of osteoporosis prevent fractures and
Injury and keep bones strong and stable great calcium sources are milk cheese Greek yogurt fortified non-dairy milks and eggs and leafy greens
