It is very important to get the right amount of vitamins in the body. The best way of doing it, is by consuming the right types of foods. In the case of the people over the age of 50, not even a perfect balance can assure the proper intake of these vitamins.
What supplements to take?
Because of this, it is very important for them to take the proper supplements which are able to meet their mineral needs. Some of these minerals are very important, because they prevent the development of certain illnesses, such as cancer or diabetes. There are certain medications which have side effects, and these medications should not be used with others of their kind.
In what follows I am going to offer some information about the vitamins you should take. Vitamin A is one of the vitamins you should consume, because it improves eyesight, and it helps with the immunity. It can be found in dairy products, darkly colored vegetables and fruits, and in fish. Men should take 900mcg, women 700mcg. Vitamin B1 is also important, as it helps with the conversion of food into energy, and it helps with the repair of the brain cells. It can be found in whole grains, liver, and cereals. Men should take 1.2mg, and women 1.1mg.
Vitamin B2, B3, B6, and B12 are also very important, as they help with skin and nerves, digestive system, formation of red blood cells, and have other functions as well.
Vitamin C is also important, as it aids the immune system, and it helps with the repair of the body cells and tissues. It is believed that Vitamin C prevents colds, but this hasn’t been officially proven. It can be found in tomatoes, citrus fruits, kiwi, and strawberries. Men should take 90mg and women should take 75mg.
Vitamin D is very efficient for the body, as it helps with the absorption of calcium. On top of that, vitamin D has the potential of preventing diseases such as cancer, diabetes, and various autoimmune illnesses. Vitamin D should not be taken in excess, because it can lead to kidney and tissue damage. The main source of vitamin D is the sun, but it can also be found in food, such as fish, juices, and fortified milk. People with ages between 51 and 70 need 600 IU, those over 71 need 800 IU.
Reduce Cancer and Heart Diseases with Vitamins
Vitamin E reduces the development of various heart diseases, and of cancer. It is important to know that vitamin E thins increases bleeding risk, so before you take this vitamin, you should talk to your doctor about it. It can be found in nuts, vegetables, and fruits. Both men and women should take 15mg.
Vitamin K helps with the development of bones, and with the blood clotting. In case you take a blood thinner, talk to the doctor about taking vitamin K, because it can dilute the effect of the thinners. It can be found in green vegetables, cabbage, cauliflower, and plants oil. Men should take 120mcg, and women 90mcg.