It’s no secret that the body goes through several major changes
when you get older. The vitamins- essential nutrients- you need are no
exception. These vitamins play an important role in all the basic jobs your
body does daily and each one takes care of specific tasks. Generally, the ones
a pregnant women needs are different from the ones a woman after menopause and
beyond needs. However, no matter what your age is, not getting enough key
vitamins can drive you to serious health problems.
The best way
to get the right nutrients is focusing on a healthy diet, but supplements can
be another good way to fill in the gaps. Work with your doctor or health advisor
to see which vitamins you need to be a healthier you.
Antioxidants
Antioxidants
including vitamin A-retinol and carotenoids- vitamin C and vitamin E play a
role in protecting you from free radicals- tiny particles that your body makes-
that can damage cells. This group may reduce the risk of some health issues and
slow down aging.
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Beta-carotene, a nutrient
that your body converts into vitamin A, helps protect eyesight, skin and soft
tissue. Find in apricots, carrots, kale, guava, peaches, pumpkins, spinach,
tomatoes…
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Vitamin C, also known
as ascorbic acid, helps heal wounds and aid your body in making red blood
cells. It also promotes levels of the brain chemical noradrenaline, which keeps
you alert and focused. Studies have shown that when the body is under stress or
you get older, levels of ascorbic acid go down. You can get vitamin C form
grapefruit, broccoli, kiwi, strawberries, oranges…
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Vitamin E, also
called tocopherol, keeps cells healthy. It also may slow signs of aging, but
overdoing it can increase the risk of bleeding. Find in corn, safflower,
sunflower and cod-liver oils, peanut butter, hazelnuts and wheat germ.
B Vitamins
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Three types
of B vitamins include vitamins B6, B12 and folic acid that are really good and
important for your body. Vitamin B6, also called pyridoxine,
is needed to keep your brain function properly and help your body convert food
into energy, called metabolism. However, it can be toxic if you get too much of
it at once. Therefore, your best bet is to eat healthy foods containing this
nutrient. Find in fish, chickpeas, potatoes, bananas, cereal, meats, avocados,
oatmeal and poultry.
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Vitamin B12, a nutrient
that is also important for metabolism, helps your body make red blood cells.
You can get this nutrient from eggs, cheese, milk, meat, fish and yogurt.
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Folic acid
or folate helps your body build a healthy brain and spinal cord. Plus, it
makes DNA and RNA- the building blocks of cells- and prevents the changes in
DNA, leading to cancer. It is also especially important for pregnant women as
it can prevent birth defects. Find in spinach, asparagus, leafy greens,
legumes, strawberries, melons, citrus fruits, kidney beans, black beans, eggs…
Vitamin D
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It actually
acts as a hormone which helps to move calcium and phosphorus- these two
important minerals for keeping bones strong- into the blood flow. When not
getting enough vitamin D, your body will take calcium and phosphorus from your
bones, leading bones thin and other bone-related issues such as osteoporosis
overtime. Find in eggs, fish, mackerel, salmon and sardines. Some adults might
need vitamin D supplements.
Vitamin K
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It does play
an important role in keeping bones strong and helping blood clot for the older.
Find in green leafy vegetables, broccoli, soybean oil, cooked spinach, fish oil…
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