Certain vitamins are very important as you age. After age 40, you have a greater risk of bone loss, a disease called osteoporosis, as well as chronic illnesses. Taking a daily multivitamin may be an easy way to get all of your vitamins for the day, but you should also eat a diet filled with fruits, vegetables, lean meats and whole-grain foods, all of which are full of nutrients. Vitamin supplements may interact negatively with some of your medications so let your doctor know if you decide to take any types of vitamins.
Vitamin C
Vitamin C is most commonly known for its role in boosting your immune system and relieving cold symptoms. After age 40, vitamin C is one of several vitamins you want to pay attention to since it also acts like an antioxidant. Free radicals from digestion, cigarette smoke or pollution in the environment wreak havoc on normally healthy cells. They increase inflammation and cell oxidation, thus increasing your risk of certain cancers, heart disease and age-related macular degeneration, which leads to vision loss. Keep your body healthy and young by consuming the recommended 75 mg of vitamin C daily. Smoking increases oxidation and cell damage and increases your vitamin C needs to 110 mg, the Office of Dietary Supplements reports. Red peppers, strawberries, broccoli, citrus fruits and kiwis are all naturally rich in vitamin C.
Vitamin D
Bone loss is a natural part of aging, but you can minimize bone loss and risk of fractures by getting enough daily vitamin D. This vitamin helps your body absorb calcium, the most abundant mineral in your body. They work together to keep your bones and teeth strong. You can get vitamin D from a few sources: the sun, dietary supplements or from certain foods. Exposing your skin to direct sunlight allows you to synthesize some vitamin D, but this should not be your only vitamin D source. Vitamin D supplements come in D2 or D3 forms, which are both beneficial, but vitamin D3 may be stronger for fracture prevention. Each day, you need 15 mcg or 600 IU of vitamin D, according to the Linus Pauling Institute. Fortified foods, such as breakfast cereals, milk or orange juice provide some vitamin D, as do some animal foods, including salmon, sardines and whole eggs.
Vitamin E
Vitamin E also has antioxidant properties in addition to playing a role in red blood cell formation and normal immune function. Taking birth control pills, smoking or natural aging each increase your risk of blood clots. This vitamin may help reduce your risk of clots by widening your blood vessels. According to MedlinePlus, healthy adults need 15 mg of vitamin E daily, which you can get from vegetable oils, nuts, leafy green vegetables or fortified cereals.
Vitamin A
Vitamin A helps keep your aging eyes healthy and supports normal vision, especially night vision. This powerful vitamin also supports bone strength and healthy skin. One type of vitamin A, a carotenoid called beta-carotene, works alongside vitamins C and E, fighting off free radicals and keeping cells and tissues healthy. For optimal health, consume 700 mcg of vitamin A daily, says the University of Maryland Medical Center. Animal foods, such as meat, eggs, dairy and seafood, are some of the best sources of vitamin A.
Member Comments