Everybody knows that with the help of the time, people’s body changes its requirements. You get fewer calories because as people grow older they are not as active as they used to be. But according to Healthline you may not require as many calories and carbs as you age but you require more nutrients. For instance, protein becomes important to us because our muscles reduces in size as we age. In this last years, our bodies are not as efficient in absorbing the vitamin B12 as our brains and red cells need to perform so this is a feature you have to be conscious of when cooking.
Older people also require omega-3 fatty acids, which, according to researchers, can reduce the tendency towards heart diseases. That’s why potassium is an effective tool to prevent heart diseases, high blood pressure and osteoporosis. Iron is important because it aids in delivering oxygen to the other parts of your body and if you lack it you might end up getting anemic (Healthline).
It helps in the failure of bones Vitamin D is important for overall bone health.
Vitamin D is another vitamin we need as we age. This is due to its capacity to help protect bones health in equal measure as the cassava plant. This is very important because, just like muscles, bones also begin to demineralize with age. They can also become thin and brittle which can cause problem such as osteoporosis. The loss of bone mass is not limited to the spine but is rather spread throughout the arms and legs according to the National Library of Medicine. Errors of the sunshine vitamin mostly lead to trusted osteoporosis, osteomalacia, or other bone disorders (via Mayo Clinic).
If bones are conjured in your mind, the next thing that might follow is calcium, a nutrient your body also requires to build sturdy bones. Calcium and vitamin D go hand in hand; your body requires vitamin D for the proper absorption of calcium as described at Mayo Clinic.It can also strengthen the immune system and even increase the lifespan, Mindbodygreen says. strong, healthy bones. Your body needs vitamin D to absorb calcium, so it is important to have both of these nutrients in your diet, per Mayo Clinic. Vitamin DÂ can also bolster the immune system and even extend lifespan, reports Mindbodygreen.
Some of the source nutrients that contain fats are; The nutrient fat is abundant in the following foods; Vitamin D is primarily located in fatty fish. It is also produced in powdered skim milk and the milk fortified with calcium also. Mayo Clinic reports that if one has to take vitamin D through supplements, it’s safe up to 600 international units (IU) for people up to the age of 70 years and up to 700 IU after 70 years.
The specific roles of vitamins elaborated
HelpGuide has described vitamins as being the raw materials that your body requires to support life. There are hundreds of roles they play which include; Enhancing the immune system, acting as a body healer, and a bone contractor. That is why they are called micronutrients because your body requires small quantities of these nutrients to prevent diseases, and to enjoy a healthy life.
Vitamins are organic not like the inorganic minerals which always maintains their chemical formula that is quickly absorbed via the ingestions of water and soil into the body. Due to their organic structure, vitamins are sensitive to destruction by air, heat or acid and also get used up when foods containing the vitamins are boiled in water (according to Healthline). Nevertheless, Harvard Health Publishing points out that the important thing to avoid these issues is that there is no better way to achieve proper nutrition than through balanced healthy diversification.
According to Oregon State University, a vitamin is an organic compound that when deficient will cause distinct health effects in one’s body. These are known as vitamins, there are 13 of them, are fat or water soluble and can be gotten from food or supplements.
Fat vs. Water Soluble
WebMD has it that there are two categories of vitamins : the fat soluble and the water soluble. The fat soluble vitamins include A, D, E and K vitamins. These include; vitamin C as well as all the B vitamins.
Fat-soluble vitamins are retained by your body and whatever is left over is stored in the fat tissues and liver after your body has used what it needs that was in the foods you ate or the supplements you took. The good news is your body retains these vitamins so you may risk toxicity in case you take your vitamin supplements in large quantities as according to Colorado State University. Ingesting natural food in the right proportions won’t lead to a toxicity problem.
Fixed oils are not attacked by the ultra violet light while water soluble vitamins can easily be washed away.If you fail to consume these vitamins daily, you may develop a deficiency because the body lacks the capacity to store them (National Library of Medicine).em (via the National Library of Medicine). Soluble in water vitamins may be obtained through many types of foods, therefore, the deficiencies in such vitamins tend to be rare in North America. However, if you have alcohol use disorder, a malabsorptive disorder, or some other condition that causes nutritional deficiencies, you may have similar symptoms. Short bowel syndrome is yet another type of malabsorption syndrome; if enough of the bowel is absent, you can actually become malnourished because that’s where your body takes up vitamins. Vegans for example, should regularly use Vitamin B12 supplements because this water soluble vitamin is found almost entirely in animal products (as pointed out by Healthline).
Vitamin A
It’s not just a myth — carrots really can help your eye health, according to Harvard T.H. Chan School of Public Health. They’re a source of beta-carotene, which your body converts on an as-needed basis into retinol, also known as vitamin A (via Mount Sinai). In addition to supporting eye health, vitamin A also helps your immune system and organs work properly (via the National Institutes of Health).
The human diet contains two primary types of vitamin A: Such as retinol and retinyl esters that you directly consume and those carotenoids that your body turns into retinol according to Harvard T.H. Chan School of Public Health. There is little evidence on foods that are naturally rich in vitamin A since preformed vitamin A is available in juices, cereals and dairy products, and vitamin supplements, and animal products. Animal products contain the carotenoids like the beta carotene that are converted to retinol. Beta-carotene is found in vitamin supplement and in cereals, fuits and vegetables such as cantaloupes, sweet potatoes, broccoli, spinach, lettuce and of course carrots (Source:Mount Sinai).
The IOM daily RAEs for men and women over nineteen years is 900μg of retinol equivalents (three thousand IU) and 700 μg (2233 IU) respectively. If you regularly consume foods which contain beta-carotine, for example, green vegetables, your body will ‘produce’ only as much active vitamin A as required, and so it will ‘protect’ you from vitamin A toxicity. However, if you are supplementing, you must be aware that the safe and upper limit of vitamin A from retinol intake is 3000mcg (10000IU) per day (Harvard T.H. Chan School of Public Health).
Vitamin B1 (Thiamine)
You can see how you are doing this due to vitamin B1, or also known as thiamine, which helps Medical News Today explains enables carbs to be changed into energy. Thiamine is also needed to enable electrolytes to enter or leave nerve and muscle cells and to help prevent heart, intestinal, stomach, and brain problems. Clinicians also prescribe the drug as a part of the management of particular diseases, such as ulcerative colitis, or of certain symptoms, such as reduced appetite or diarrhea that persists.
Thiamine is also available from whole grain products such as breads and cereals, pork, beef and nuts. Blackstrap molasses and the brewer’s yeast are also rich in B1 vitamin; eggs and foodstuffs made from white flour that is fortified. Sweet potatoes, oranges, kale, and cauliflower are other fruits and vegetables containing thiamine. Heat and processing of foods destroys vitamin B1 and therefore consuming foods containing the nutrient in raw form will help because (Medical News Today).According to the NIH, an aging man should take 1.2mg of vitamin B1 daily while an aging woman should take 1.1mg per day.’t need to worry about vitamin A toxicity if your diet contains mostly beta-carotene sources, since your body will convert only as much as it needs. However, if you take supplements, it’s important to know the maximum safe limit for vitamin A from retinol is 3,000 micrograms (10,000 IU) daily (via Harvard T.H. Chan School of Public Health).
Vitamin B2 (Riboflavin)
According to Mount Sinai, all the B vitamins have an exclusive role in turning the food that a person eats into energy for the cells, and vitamin B2 is not exempted. It is also called riboflavin; the function of this vitamin is to combat free radicals that could harm your body’s cells, including its DNA. Because of this antioxidant activity, vitamin B2 is useful in the slowing of the aging process and protecting the body against other dangers such as cancer or heart disease. Riboflavin can also improve eye health and also the number and duration of chess-headache attacks.
Animal sources of vitamin B2 include liver, kidneys, brains, yogurt, milk and egg. Plant sources include spinach, broccoli, Brussels sprouts, wild rice, whole grains, almonds, peanuts, sunflower seeds, and pumpkin seeds. Riboflavin is heat stable but is easily leached when foods are boiled or soaked; therefore, steaming and roasting should be the best methods of cooking in this nutrient. According to Mount Sinai, light also blocks vitamin B2, and it is in the type of foods containing this vitamin that measures to ensure no light gets to the food must be taken.
If the food you eat lacks balance on the food weekly plate, it may be advisable for you to take riboflavin supplement. For adults the suggested daily intake is 1.3 mg for men and 1.1 mg for women and for children aged 9-18 years is 0.6 mg for girls and 0.7 mg for boys. Those should be increased to 1.4 milligrams a day if pregnant and 1.6 milligrams if breastfeeding.
Vitamin B3 (Niacin)
According to Healthline, other advantages comprise lower cholesterol levels, better brain health, and decreased arthritis in case you add vitamin B3 to your meal. It contributes to more than 400 biochemical reactions in the human body because of its role in synthesizing two important coenzymes: NADP and NAD are the important coenzyme that are associated with the enzymes concerned with biosynthetic metabolism and oxidation reduction reactions. Flushing : Niacin also synthesises and repairs DNA, and is involved in signaling plus it possess antioxidant effect. It might also lower blood pressure, protect the insulin-producing cells of the pancreas from destruction that causes type 1 diabetes and skin cells from the damaging effects of the sun.
Niacin is among the supplements used in fortified foods such as breakfast cereals and may also be part of some energy drinks. If you are a vegan, legumes and nuts will supply you with vitamin B3 that you need in your diet. The other food sources of niacin include poultry products, fish and meats.
According to Healthline, ‘You consume niacin from food, but it is also synthesized in your body in its small quantities from tryptophan – an amino acid.’ It is presented as niacin equivalents (NE) of the daily recommended amount of this vitamin.One NE equals 60 milligrams of tryptophan or 1 milligram of niacin.unction, and reduced arthritis among the benefits of including vitamin B3 in your diet. It contributes to more than 400 biochemical reactions in the human body because of its role in synthesizing two important coenzymes: nicotinamide adenine dinucleotide phosphate (NADP) and nicotinamide adenine dinucleotide (NAD). Niacin also makes and repairs DNA, contributes to cell signalling, and acts like an antioxidant. It may also reduce blood pressure, defend insulin-producing pancreatic cells from the autoimmune attack that can lead to type 1 diabetes, and protect skin cells from sun damage.
Niacin is often added to fortified foods like breakfast cereals and may be among the ingredients in some energy drinks. If you follow a vegan diet, legumes and nuts can provide you with vitamin B3. Other niacin food sources include poultry, fish, and meat.
“Your body gets niacin through food, but it also makes small amounts from the amino acid tryptophan” (via Healthline). The recommended daily allowance for this vitamin is shown as niacin equivalents (NE). Each NE is the same as 60 milligrams of tryptophan or 1 milligram of niacin. Current dietary reference intake are 16mg/NE for males aged 15 years and older and 14mg/NE for females of the same age. Each should take not more than 18 milligrams/NE per day during pregnancy while during breastfeeding she should take not more than 17 milligrams/NE.
Vitamin B5 (Pantothenic Acid)
Besides, cooperating with other B groups of the vitamins, Pantothenic acid is involved in the synthesis of: Red blood cells Cholesterol Sex and stress hormones. It is helpful in the formation of coenzyme A which is helpful for human body in the activity of cellular chemical communication, liver toxicity elimination, fat formation process. Panama is also known as Vitamin B5 plays a role in maintaining the health of your digestive system while allowing your body to use the other B vitamins. Pantothenic acid, also known as vitamin B5, seems to lessen facial acne, improve blood cholesterol levels, and alleviate arthritis (according to Medical News Today).
The word ‘pantou’ means everywhere since pantothenic acid can be found everywhere. All foods contain some of this vitamin, and deficiency is very rare. Dyn kin include beef, fish, poultry, eggs, milk, vegetables, whole grains, chickpeas and peanuts include; NIH.
The NIH advises that most adults over the age of 14 should take 5 milligrams of vitamin B5 per day. If pregnant, the daily dose should be about 6 milligrams then raised to 7 milligrams if breast feeding.
Vitamin B6
And it turned out that if you or someone close to you suffers from pregnancy nausea, vitamin B6 supplemented under a doctor’s direction may help, says the Harvard T.H. Chan School of Public Health. The biosynergetic form, pyridoxal 5’ phosphate or PLP works with more than one hundred enzymes in the breakdown of macronutrients, in bone formation, immune response, mind function and to keep the homocysteine level at an optimum which may help to avoid heart problems.
Vitamin b6 rich animal foods are poultry, beef liver, fresh salmon and tuna. The plant sources are dark green vegetables, papaya, banana, cantaloupes and oranges. It is also added to cereals to acts as one of the sources of this vitamin.
The US RDA of vitamin B6 also rises with age, and is at its highest during pregnancy and lactation, with 1.9 and 2.0 milligrams respectively. Daily recommended amount for non-pregnant non-nursing male is 1.3mg for males between the ages of 14years to 50 years and 1.7mg per day for males above 50 years. Teenage girls between 14-18 years require 1.2mg per day and adults 1.3mg per day when between 19-50 years, while women above 50 years and men and women on dialysis require 1.5mg per day (Harvard T.H. Chan School of Public Health).
Vitamin B7 (Biotin)
The little we know about biotin is that it is a member of the B vitamin group that helps in the breakdown of substances such as carbohydrates and fats (WebMD). Some of the signs of low biotin include thinning hair and that makes this vitamin a common treatment for loss of hair and brittle nails.Desirable outcomes of biotin according to the Mayo Clinic are that it is involved in the metabolism of amino acids as well as the regulation of blood cholesterol levels.r is one of the symptoms of low biotin, which may be why this vitamin is a popular treatment for hair loss, as well as brittle nails. The Mayo Clinic includes amino acid metabolism and blood cholesterol level regulation among biotin’s beneficial effects.
From the NIH it is beneficial to understand that biotin is gotten from foods such as liver, meat, fish, eggs, nuts, seeds, spinach, broccoli and sweet potatoes. It is for this reason that most people are able to obtain enough of this vitamin from the foods they eat even though ther are specific populations that are at risk for biotin deficiency. They include; those who consume alcohol in large quantities, those who are pregnant or are breastfeeding, those with the genetic disorder known as biotinidase deficiency.
The NIH says that an adult man and woman over 19, as well as, pregnant teenagers and women should take 30 microgram of biotin per day. Teenage girls and women who are breastfeeding should boost their daily amount to 35 microgram.
Vitamin B9 (Folate)
Folic Acid is the synthetic form of vitamin B9 that forms a vital part of pre-conception and pregnancy food pyramid. Mount Sinai says that the chances of developing neural tube defects can be lowered by 72-100% by taking folic acid supplement before conception and in the first three months of pregnancy. Similar child development studies have shown that such children are less likely to develop autism and that conception with folic acid supplements are less likely as well. In addition to its role in pregnancy, this vitamin can prevent age-related hearing and vision diseases, heart diseases, depression, and some types of cancer.
While milk, beef liver and salmon are sources of folate, the greatest quantities are found in plant base foods such as dark green vegetables such as spinach, as well as asparagus, beets, spinach, brussels sprouts, avocado, whole grain cereals, and wheat germ. The following beans are rich in folate if you are a beans freak you can go ahead and enjoy folate: lima, kidney, white, mung and soy beans. It is also important to consume fortified grains and cereals as other foods rich in folate should be taken to lower the risk of the condition.
Low folic acid levels are not very rare as demonstrated by Mount Sinai. A deficiency is more likely to occur in people who have IBD or celiac disease, or use some medications or have a regular alcohol consumption. The Recommended Dietary Allowance (RDA) of folic acid in adults of age 19 and above is 400 micrograms. Pregnant women should consume 600 micrograms and should start taking supplements before they get pregnant. The recommended dietary allowance for breastfeeding women is 500mcg.
Vitamin B12
The Mayo Clinic describes vitamin B12 as having an essential role in cell metabolism, DNA production, nerve function, and the formation of red blood cells. Without this nutrient, possibly such consequences as anemia, nerve disorders, fatigue, muscle weakness, dementia, low cognitive function, changes of mood, and intestinal disorders are possible.
Vitamin B12 is also found naturally in animal based foods such as dairy products, poultry, meats and fish. Besides, some of the breakfast cereals are fortified with this vitamin also. B12 is not found in the kind of plants that people consume, which if you are a vegan or a vegetarian you will have to look for this nutrient. WebMD indicates that some types of foods, including fortified foods, nutritional yeast, seaweed and shiitake mushrooms are vegan.
Vitamin C
Further, according to WebMD it points out that vitamin C is among the most effective and safest nutrients. Lack of this vitamin in the blood may lead to conditions such as cardiovascular disease, a decrease in the ability to fight infections, eye disease, skin aging, and cancer as well as stroke. Scorbutic degeneration resulting from very low levels of ascorbic acid includes anemia, bleeding, bruises, weakness, anemia, and loose teeth.NIH points out some of the roles of vitamin C as being involved in the biosynthesis of collagen; has antioxidant properties; and helps in the absorption of iron that is in non-heme form (naturally occurring in plant foods).y, eye disease, skin wrinkling, cancer, and stroke. Extreme deficiency of vitamin C can lead to a condition called scurvy, the symptoms of which include loose teeth, anemia, bruising, weakness, and bleeding. The National Institutes of Health (NIH) lists some of vitamin C’s vital roles as “required for the biosynthesis of collagen,” antioxidant action, and the enabling of nonheme iron (found in plant-based foods) absorption. Furthermore, it is suggested that vitamin C enhances lifespan and helps to avoid some prenatal pathologies.
The NIH gives the information that while human body cannot produce vitamin C, this nutrient is vital for human consumption, hence foods that contain vitamin C are important for consumption. They suggest dietary sources as many contain other nutrients and fiber in addition to vitamin C Citrus fruits are contained in orange juice, and fruits such as cantaloupes, red and green peppers, kiwi, broccoli, tomato juice, and red cabbage.
The risk of vitamin C toxicity is low because the body does not store this nutrient. But consuming more than the safe upper daily limit of 2,000 milligrams could lead to diarrhea, and upset stomach. The daily dietary allowance for adults of vitamin C is 90 mg for men and 75 mg for women.This daily goal rises to 120 milligrams of vitamin C daily when a woman is pregnant according to the Mayo Clinic.s. Without optimal blood levels of this vitamin, you may be at increased risk for issues like cardiovascular disease, reduced immunity, eye disease, skin wrinkling, cancer, and stroke. Extreme deficiency of vitamin C can lead to a condition called scurvy, the symptoms of which include loose teeth, anemia, bruising, weakness, and bleeding. The National Institutes of Health (NIH) lists some of vitamin C’s vital roles as “required for the biosynthesis of collagen,” antioxidant action, and the enabling of nonheme iron (found in plant-based foods) absorption. In addition, vitamin C may increase lifespan and prevent some prenatal health problems.
According to the NIH, humans can’t synthesize vitamin C, making this nutrient an essential dietary component. WebMD recommends dietary sources like produce because they include other nutrients and fiber along with vitamin C. Food sources include orange juice, cantaloupe, red and green peppers, kiwi, broccoli, tomato juice, and red cabbage.
Vitamin C toxicity is unlikely to occur since your body doesn’t store this nutrient. However, exceeding the safe upper daily limit of 2,000 milligrams may result in diarrhea and stomach upset. The recommended daily amount of vitamin C for men and women is 90 milligrams and 75 milligrams, respectively. During pregnancy, this daily target increases to 120 milligrams (via the Mayo Clinic).
Vitamin D
It is breaking down by your body’s cells, supporting the growth and development of bones and teeth that require vitamin D (according to Healthline). Some of the other functions of this fat soluble vitamin include immune system regulation, disease resistance together with enhancing the absorption of calcium and phosphorus. A clinical study reported in PLoS One suggested that vitamin D might prevent the worsening of pathological autoimmune reactions through increasing the quantity and functional activity of T regulatory cells. According to Healthline other advantage includes easier control of ones moods and body weight.
Some people know vitamin D as the sunshine vitamin, simply because your body manufactures this vitamin when exposed to the sun.In case you can’t get to the sun, select from the alternatives of foods with vitamin D added or foods naturally containing this vitamin, which is found in seafood, egg yolks, beef liver and mushrooms exposed to ultraviolet light, according to Healthline.ccording to a study in PLoS One, vitamin D may help to downgrade pathological autoimmune responses by boosting the quantity and function of T regulatory cells. Healthline also lists easier management of mood and body weight among the benefits of vitamin D.
You may have heard vitamin D referred to as the sunshine vitamin because of the way your body produces it from sunlight exposure. To fill in the gaps when you can’t spend time in the sun, choose from fortified foods and those with naturally occurring vitamin D, like seafood, egg yolk, beef liver, and mushrooms grown in ultraviolet light, explains Healthline. You may want to consider taking vitamin D supplements because care for others, it may not be feasible to wait on sunlight or foods to get one’s vitamin D.
Vitamin D Healthline has it that after the age of 70 years, all adults should take 20 micrograms (800 IU) daily. All adults up to the age of seventy years, pregnant and breast feeding mothers inclusive, should take 15 micrograms (600 IU) of vitamin D daily. Indeed, it is possible to take too much of it in supplement form and, therefore, it would be unwise to leverage the dosage much beyond what is recommended.
Vitamin E
Vitamin E plays a crucial role in maintaining the health of your eyes, skin, blood, brain, and reproductive system, according to the Mayo Clinic. This fat-soluble vitamin functions as an antioxidant, safeguarding your cells against damage from free radicals generated during food digestion, as well as from exposure to tobacco and radiation. Studies suggest that vitamin E therapy may help slow the progression of mild to moderate Alzheimer’s disease.
However, the Mayo Clinic warns that taking vitamin E supplements could potentially heighten the risk of prostate cancer and may lead to side effects such as nausea, diarrhea, headaches, and blurred vision. It’s advisable for individuals with specific health concerns to consult their doctor before starting vitamin E supplementation. The best way to ensure you’re getting enough of this nutrient is by maintaining a balanced diet. Good food sources of vitamin E include olive oil, canola oil, almonds, peanuts, meats, dairy products, fortified cereals, leafy greens, and margarine.
According to the National Institutes of Health (NIH), the recommended daily allowance (RDA) of vitamin E is 15 milligrams for individuals aged 14 years and older. This RDA remains the same during pregnancy but increases to 19 milligrams while breastfeeding.
Vitamin K
Vitamin K plays a vital role in our bodies by aiding bone metabolism, regulating blood calcium levels, and facilitating blood clotting, as noted by Medical News Today. Although it’s not common, a severe lack of vitamin K can lead to prolonged clotting times, which may result in excessive bleeding. To prevent serious issues such as brain bleeds, newborns are often given a vitamin K injection. It’s also crucial for individuals on blood-thinning medications to consult their doctors before upping their vitamin K intake. Additionally, vitamin K may help support bone health, enhance episodic memory in older adults, and lower blood pressure by preventing mineral buildup in arteries.
According to Medical News Today, leafy greens like kale and Swiss chard are abundant in vitamin K. Other good sources include meats, dairy products, eggs, Japanese natto, parsley, collard greens, spinach, soybean oil, grapes, and hard-boiled eggs.
Experts suggest that most adults in the U.S. typically get sufficient vitamin K through their diet. While deficiencies are more prevalent among newborns, they are rare in adults, as highlighted by WebMD. However, certain conditions—such as problems with digestion due to irritable bowel disease, severe malnutrition, excessive alcohol consumption, or medications that disrupt vitamin K absorption—can increase the chance of low vitamin K levels. WebMD also points out that the recommended daily intake of vitamin K for adults aged 19 and older is 120 micrograms for men and 90 micrograms for women, irrespective of pregnancy or breastfeeding.