Good health in your 60s and beyond will ensure that your golden years live up to your expectations. The key to good health is a diet that includes a variety of nutrient-rich foods that supplies your body with the vitamins it needs to function properly. Knowing your daily vitamin needs will help you determine what changes you need to make to your diet, if any, to keep you disease free and your mind sharp.
Vitamin A
Vitamin A is a fat-soluble vitamin and is stored in your body's fat tissue. As you approach 60, vitamin A becomes especially important for eye health and immune system support. In addition, plant sources of vitamin A usually come in the form of beta carotene, an important antioxidant that protects your cells from free radical damage, and may reduce your risk of developing heart disease and certain types of cancers. The Dietary Reference Intake, or DRI, for vitamin A is 700 IU a day. Food sources include liver, fortified milk, carrots, sweet potatoes, cantaloupe and spinach.
Vitamin C
Vitamin C is a water-soluble vitamin that also supports immune health and acts as an antioxidant. As a water-soluble vitamin, it is not stored in the body, and any excess intake is excreted in the urine. Vitamin C is also an important component of a structural protein called collagen, which is necessary for wound healing. The recommended DRI for vitamin C for a 60-year-old woman is 75 mg a day. Good food sources include peppers, kiwi, oranges, strawberries, cantaloupe, spinach, kale and broccoli.
Vitamin D
Vitamin D is a fat-soluble vitamin that helps you absorb calcium and supports bone health. Vitamin D is especially important for post-menopausal women because of its role in bone health and helping prevent osteoporosis. Your body is able to make vitamin D. However, as you get older your ability decreases. A healthy diet should include 15 mcg of vitamin D a day. Good food sources include fortified dairy products, egg yolks, liver and fatty fish such as salmon. The main source of vitamin D for most people is sunshine, so it's important not to become overly housebound as year pass.
Vitamin E
The primary role vitamin A plays in keeping you healthy is acting as an antioxidant, protecting your cells from free radical damage. Adequate intakes of vitamin E may also help support immune health. At 60, you need 15 mg of vitamin E a day. Good food sources include wheat germ, almonds, sunflower seeds and peanut butter.
Vitamin K
Like vitamin D, vitamin K is also made in the body by the bacteria in your gut. Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. Some women as they age may have issues with blood clotting and may need to avoid foods high in vitamin K to prevent interactions with medication. Talk to your doctor if you are concerned. The DRI for vitamin K for a 60-year-old woman is 90 mcg a day. Food sources of vitamin K include spinach, kale and broccoli.
B Vitamins
The B-vitamins are a group of eight water-soluble vitamins needed in small amounts to help you metabolize the food you eat into energy. At 60, you need 1.1 mg of thiamin, 1.1 mg of riboflavin, 14 mg of niacin, 1.5 mg of vitamin B-6, 400 mcg of folate, 2.4 mcg of vitamin B-12, 5 mg of pantothenic acid and 30 mcg of biotin a day to meet your needs. Food sources include meats, whole grains and vegetables. Your ability to absorb vitamin B-12 decreases as you age and can impair neurological function. Talk to your doctor if you are experiencing numbness in your hands or feet, fatigue or weakness.
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