If you're looking for an easy way to improve your quality of life over age 60, all you need to do is eat a healthy diet. Foods provide your body with the nutrients it needs to keep up your energy levels and protect you from disease. Knowing your vitamin needs and their food sources can help you design a meal plan to make your golden years really golden.
Vitamin A
Vitamin A is an essential nutrient that helps keep your immune system strong by helping you fight infections. In addition, beta-carotene -- the plant form of vitamin A -- acts as an antioxidant, protecting your cells from oxidation and decreasing your risk of heart disease and cancer. Men over 60 need 3,000 IU of vitamin A a day. Good food sources include skim milk, carrots, spinach, sweet potatoes and apricots.
Vitamin C
Vitamin C is also important for immune health, and protects your cells from oxidation. It is also needed to make collagen, which is necessary for wound healing. In addition, adequate intakes of vitamin C, along with vitamin A, might protect you from age-related macular degeneration and cataracts in your eyes, according to the Office of Dietary Supplements. Men over 60 need 90 mg of vitamin C a day. To meet your needs, include vitamin-rich foods such as red and green peppers, oranges, spinach, strawberries and broccoli.
Vitamin D
As you get older, your ability to absorb the enough sunlight to make vitamin D decreases, making it important that you get good sources in your diet. You need vitamin D to help you absorb calcium and promote mineralization of your bones. Men over age 60 need 600 IU of vitamin D a day. Good food sources include fortified milk, salmon, egg yolks and mushrooms.
Vitamin E
Vitamin E is also an important antioxidant that can protect you from chronic diseases such as heart disease and cancer. It is also important for immune health. Men over age 60 need 15 mg of vitamin E a day. You can meet your needs by including foods such as wheat germ, sunflower seeds, almonds and spinach in your diet.
Vitamin K
Vitamin K is needed for blood coagulation and bone mineralization. Deficiencies are rare because vitamin K is found in a number of different foods. You only need to be concerned with your vitamin K intake if you take the anticoagulants coumadin or warfarin. Vitamin K interacts with these medications, making them less effective at preventing your blood from clotting. When taking these medications, you need to try to eat the same amount of vitamin K each day. Your need 120 mcg over age 60. Foods with vitamin K include spinach, broccoli, kale and soy oil.
B Vitamins
The B vitamins are a group of eight nutrients that your body needs to convert the food you eat into energy and include thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, vitamin B-12, folate and biotin. The B vitamins are only needed in small quantities, and are found in a variety of different foods, including meats, whole grains and vegetables. Getting adequate intakes of vitamin B-6, vitamin B-12 and folate can help lower homocysteine levels, which might help protect against heart disease. However, more research on these three B vitamins are necessary before formal claims can be made, according to the Harvard School of Public Health.
References
- American Dietetic Association: Nutrition for Older Men
- Office of Dietary Supplements; "Vitamin A"; April 2006
- Office of Dietary Supplements; "Vitamin C"; June 2011
- Office of Dietary Supplements; "Vitamin D"; January 2011
- Office of Dietary Supplements; "Vitamin E"; June 2011
- Linus Pauling Institute; "Vitamin K"; Jane Hidgon; May 2004
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