When you get older, you notice you appearance begins to change but you may not be aware that the nutrients your body needs changes as well. Your hormone levels drop, your joints begin to show signs of wear and tear, your vital organs don't function as they used to. All these changes mean you need to consider add vitamins into your daily routine to ensure your body gets and absorbs the nutrients it needs, especially for men over 60. What are the best vitamins they need? Read on to find out.
The Best Vitamins for Men Over 60
Vitamin B12 deficiency is common in older men. This vitamin is vital for proper brain and nerve health. While men may be getting the required 2.4 mcg dose of vitamin B12 daily, oftentimes their body's do not utilize it properly because of increased stomach acid. Vitamin B12 is found in many animal products like lean red meats and eggs as well as fortified cereals.
Not consuming enough vitamin B-6 can lead to elevated homocysteine levels which can result in dementia. Men over 60 should try to consume 1.7 mg of vitamin B-6 a day. This vitamin can be found in many legumes, nuts, seeds, fish, turkey, and eggs.
Vitamin C is necessary for strong connective tissues and for strong blood vessels. The proper amount of vitamin C can reduce the risk of heart disease in older men. Kale, oranges, strawberries, and broccoli all contain high amount of vitamin C. However, you may want to consider taking a daily vitamin C supplement to meet the 90 mg recommended daily dose.
Vitamin E is a fat-soluble vitamin which can help promote the immune system functions and is also vital for eye health. Vitamin E can also help reduce your risk of certain cancers and prevent infections. Vitamin E is one of the best vitamins for men over 60 because it can also prevent Parkinson’s disease while protecting the liver and memory functions. Some of the best foods to eat that contain vitamin E include almonds, avocado, salmon, mango and turnip greens.
Men over 60 need to be able to absorb calcium to keep their bones healthy. Vitamin D plays an important rule in this calcium absorption. It can also reduce blood pressure, reduce the risk of some cancers and fight against autoimmune diseases. The best source to get vitamin D is the sun, but foods like cheese, milk, egg yolks, and salmon are all good sources of vitamin D.
To reduce the risk of osteoporosis, men over 60 need to get plenty of calcium. It is recommended that men consume at least 1200 mg of calcium a day. To increase your calcium intake, eat foods like cheese, sardines, salmon, and calcium-fortified juices and bread.
Zinc is necessary for a healthy immune system and aids in protein synthesis and cell functions like wound healing. Men who do not get the proper amount of zinc can suffer from mental issues as well as a decrease in appetite and unwanted weight loss. Oysters, crab, chickpeas, and cashews all have high amounts of zinc in them.
Folate is one of the best vitamins for men over 60 because it reduces the risk of anemia. Foods that are high in folate include beans, oranges, spinach, fortified cereals and some enriched bread.
Magnesium is necessary to regulate blood pressure and blood sugar levels as well as maintaining healthy bones. It is best to get your recommended percent of magnesium from natural sources like nuts, spinach, and dairy products as opposed to in supplement form since supplements magnesium can be more difficult for the body to absorb the proper dose.
When it comes to keeping the brain functioning properly, omega-3s are vital. Aside from a healthy brain, men over 60 should consume more omega-3s to improve blood flow and brain cell growth. It can also improve memory as well as your mood but as you age, it is more difficult for the body to absorb. Omega-3 can be found in canola oil, eggs, walnuts, and soybeans.
When men age their ability to maintain or build lean muscles decreases. This loss of muscles affects the immune system, causing it does not function properly. Men over 60 should strive to increase the amount of protein they consume on a daily basis to help maintain and increase muscles mass. While eggs, lentil, almonds, and chicken contain high amounts of protein, you might want to consider including a protein powder in your diet as well.
While it may not necessarily consider one of the best vitamins for men over 60, probiotics are vital for proper digestive health. Maintaining a healthy gut is important for a healthy immune system. Men over 60 commonly suffer from a variety of digestive issues which is why probiotics are important. While yogurt is the most common food that contains probiotics, foods like sauerkraut, apple cider vinegar and tempeh all contain probiotics.