How do you age vitally?
A healthy and varied diet is important for healthy aging, because essential vitamins and minerals play an important role in our energy metabolism. The immune system also remains strong with a good diet.
To stay vital, a healthy diet with sufficient vitamins and minerals is important. The Nutrition Center does not recommend eating 250 grams of vegetables and two pieces of fruit for nothing. Make sure there is enough variation. Anyone who eats with the seasons and varies in color of food, in principle gets enough vitamins and minerals.
If you are over fifty, a healthy diet is of course still important. But as we get older, the metabolism slows down. As a result, less and less energy is needed from the diet. No wonder, then, that the appetite often decreases with age. However, the need for vitamins and minerals is the same, sometimes even higher. For example, the need for vitamin D.
Vitamin D
Vitamin D has more influence than previously thought. For example, it has been shown that a too low intake of vitamin D has an influence on depression. Vitamin D is important for building and maintaining strong bones, because it stimulates the absorption of calcium in the skeleton. Vitamin D is produced in the skin under the influence of sunlight. Research shows that the skin of older people produces less and less vitamin D. The Health Council recommends a vitamin D supplement for women from 50 years (10 mcg per day) and for everyone from 70 years (20 mcg per day).
Vitamin B12
Vitamin B12 is also important for people over 50. This vitamin from meat, fish, dairy and eggs is often poorly absorbed by the elderly, especially with infections of the stomach or intestines. This can reduce stomach acid production. Enzymes are made in our saliva and in the stomach, which ensure that vitamin B12 is properly absorbed in our intestines. As we get older, we make less of these substances and the risk of a vitamin B12 deficiency increases. In the United States, all over 50s are therefore advised to take extra vitamin B12. Although we do not have official B12 advice for the elderly in the Netherlands, a supplement can be a good addition.
The same vitamin B12, together with its sisters B6 and folic acid (B11), has a positive effect in maintaining healthy arterial walls. They lower the homocysteine level in the blood; a substance that is formed during the construction and breakdown of proteins. High levels of homocysteine in the blood are associated with an increased risk of atherosclerosis, cardiovascular disease and stroke.
Vitamin K
In addition to sufficient calcium and vitamin D, sufficient vitamin K is essential for maintaining strong bones. Vitamin K ensures that not too much calcium is broken down from the bones and excreted in the urine. In addition, vitamin K ensures good blood clotting.
Calcium
Calcium is a mineral necessary for building and maintaining bones and teeth. Calcium helps against osteoporosis at a later age and is necessary for the proper functioning of nerves and muscles, blood clotting and the transport of other minerals in the body.
Chrome
The mineral chromium affects memory function and cognitive skills in the elderly. Chromium has, among other things, positive effects on glucose metabolism, which affects brain function. Chromium also plays a role in the processing of fats and carbohydrates. In addition, it has been shown to have a positive effect on the activity of insulin receptors. The minerals manganese, zinc and selenium also support glucose and insulin metabolism.
Iron and magnesium
The minerals iron and magnesium support the energy level and keep you vital. Iron also supports the ability to concentrate and contributes to a clear mind.
Drug use
There may be circumstances in which older people eat less healthy or varied diets and thus may develop a vitamin deficiency. Think of a reduced appetite, chewing and swallowing problems due to dental problems, social isolation and reduced mobility. People over the age of 50 also use more medicines, while certain medicines disrupt the absorption of vitamins. This applies, for example, to some blood pressure lowering medicines. Then a multivitamin for seniors can be taken as a supplement. Consult with your doctor if this is necessary.
Nutrition for the brain
A good concentration of B vitamins, especially vitamins B1, B2, B6, folic acid and B12, support concentration and memory. But there are many more nutrients needed for the brain. This also applies, for example, to vitamins C, D and E and to omega-3 fatty acids. Iodine, iron and zinc are also good for memory.
What’s in it?
| Vitamin B6 | Vitamin B6 is found in meat, eggs, fish, bread and grain products, potatoes, legumes, vegetables, milk, dairy products and cheese. |
| Vitamin B11 (folic acid) |
Folic acid occurs naturally in vegetables, especially the green varieties, whole grain products, bread, meat and dairy. |
| Vitamin B12 | Vitamin B12 is only found in animal products, such as milk, dairy products, meat, meats, fish and eggs. |
| Vitamin D | Sunlight is the main source of vitamin D. Vitamin D is also found in food: mainly in oily fish, and with somewhat lower levels in meat and eggs. Vitamin D is added to low-fat margarine, margarine and baking and roasting products. |
| Vitamin K | Vitamin K is found in green leafy vegetables, but also in other vegetables, fruits, milk and milk products, meat, eggs and grains. |
| Calcium | Calcium is found in milk, milk products, cheese, vegetables, nuts and legumes. |
| Chrome | Chromium is found in vegetables, fruit, whole grain products and to a lesser extent in meat and dairy products. |
| Iodine | Iodine occurs naturally in seaweed, sea fish and eggs. Added iodine is found in iodized kitchen, table and diet salt, baker’s salt, bread baked with baker’s salt and some meat products. |
| Magnesium | Magnesium is found in bread and grain products, vegetables, milk and dairy products and meat. |
| Iron | Iron is mainly found in beef and lamb, wholemeal bread, broccoli and green beans. |
| Zinc | Zinc is found in small amounts in many different foods, such as meat, cheese, grain products, nuts and shellfish such as shrimp and mussels. |
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