After you turn 50, your risk of certain diseases, such as heart disease, osteoporosis and Alzheimer's disease, may increase. Eating a healthy diet that includes sufficient amounts of vitamins can help protect you from health problems. Consult your doctor about your diet and the best essential vitamins for your age.
B Vitamins
Vitamin B-6, folate and vitamin B-12 can lower your risk of Alzheimer's disease. Scientists at Temple University in Philadelphia found that dietary deficiencies of vitamin B-6, folate and B-12 increase blood levels of the amino acid homocysteine, which is associated with Alzheimer's disease. Vitamin B-6 and folate are found in plant-based foods, while vitamin B-12 is found in animal foods.
Vitamin C
Vitamin C, also called ascorbic acid, is a water-soluble vitamin and antioxidant that protects your cells from harmful chemicals and accelerated aging. Vitamin C may also lower your risk of cataracts, an eye condition characterized by cloudy vision. Research scientists at Kyorin University School of Medicine in Tokyo, Japan and published in the "European Journal of Nutrition" in March 2007 found that increasing dietary vitamin C intake might lower the risk of age-related cataracts among middle-aged women.
Vitamin D
Vitamin D is essential for healthy bones and immune system function. Research by scientists at Philipps University in Marburg, Germany and published in "Respiratory Research" in 2011 reports that vitamin D is associated with respiratory health and that low levels of vitamin D are associated with asthma, chronic obstructive pulmonary disease and cancer.
Vitamin K
Vitamin K is a fat-soluble vitamin you need to stop bleeding and maintain strong bones. Research by scientists at the University of Rovira Virgili in Madrid, Spain and published in "Bone" in June 2011 found that increased dietary intake of vitamin K is significantly associated with higher bone mineral density and lower bone loss and a protective effect against osteoporotic fractures.
References
- National Institute on Aging; Alzheimer's Disease Fact Sheet; 2010
- "The New England Journal of Medicine"; Plasma Homocysteine as a Risk Factor for Dementia and Alzheimer's Disease; Sudha Seshadri, et al.; Feb 14 2002
- "Experimental Gerontology"; Acceleration of Brain Amyloidosis in an Alzheimer's Disease Mouse Model by a Folate, Vitamin B6 and B12-Deficient Diet; Jia-Min Zhuo; Mar 2010
- Linus Pauling Institute at Oregon State University; Vitamin C; Frei, B.; November 2009
- "European Journal of Nutrition"; Prospective Study Showing That Dietary Vitamin C Reduced the Risk of Age-Related Cataracts in a Middle-Aged Japanese Population; Masao Yoshida, et al.; Mar 2007
- "Respiratory Research"; The Role of Vitamin D in Pulmonary Disease: Copd, Asthma, Infection, and Cancer; Christian Herr, et al.; 2011
Member Comments