The process of people's growing age is also a process of accelerated loss of various nutrients in the body, especially for the elderly over 60 years old, the body often has various sizes and problems. At this time, proper supplementation of appropriate vitamins is particularly important for the health of the elderly.
The following 3 vitamins are the most likely to be deficient in the elderly over 60 years old. Long-term intake is insufficient seriously affecting their health, so they need to supplement appropriately.
1. Vitamin D Vitamin D is part of the absorption of calcium in the human body. Once vitamin D is lacking, the human body cannot absorb enough calcium that is sufficient for the body to function normally, thereby causing diseases such as osteoporosis and fractures. Vitamin D plays an important role in protecting the cardiovascular and cerebrovascular system, reducing the risk of diabetes and , and losing weight.
Many domestic and foreign studies have shown that insufficient vitamin D intake is common among the elderly in China.
The elderly need to eat more lean meat, skim milk, animal liver, nuts, egg yolks, cod liver oil, sea fish, cheese, etc., which can promote the vitamin D intake of the elderly. However, it should be noted that it is appropriate supplements rather than excessive intake. People over 60 should not consume more than 800 IU of vitamin D every day. If you take too much intake, you may experience adverse symptoms such as vomiting discomfort, kidney damage, and general weakness.
2. vitamin B9
vitamin B9 is what we often call folic acid . Although the elemental composition is very simple, it plays an extremely important role in protein synthesis, cell differentiation and growth. If this substance is missing, it is easy to cause red blood cells to reduce production, thereby causing anemia .
In our stereotype , folic acid seems to be something that pregnant women need to supplement, but in fact, taking appropriate amounts of folic acid in the elderly over 60 years old can help reduce the risk of cardiovascular and cerebrovascular diseases .
people at high risk of cardiovascular and H-type hypertension patients, it is recommended to take appropriate amounts of folic acid regularly, which is very helpful for maintaining blood pressure stability. In addition, excessive intake of folic acid from food sources can also lead to cancer.
A foreign survey found that the folic acid content is proportional to the risk of colorectal cancer. Therefore, food additive products containing folic acid are popular in the European and American markets.
3. Vitamin B12
Vitamin B12 can help produce red blood cells in the bone marrow , prevent pernicious anemia, and prevent damage to brain nerve cells. If the elderly lack vitamin B12, it is easy to cause anemia, sepsis and other diseases.
Because the food sources of this vitamin are mainly deep-sea fish and meat, and many elderly people have indigestion of high-protein foods and their daily diet structure is mainly vegetables and fruits. Therefore, elderly people over 60 years old and vegetarians are relatively high-risk people who lack vitamin B12 in their bodies.
60-year-olds should supplement vitamin B12 appropriately, but be sure to pay attention that it is to confirm that the body is lacking this vitamin and supplement it in moderation when necessary, because too much vitamin B12 can cause hyperuricemia.
The elderly have poor digestive and absorption capacity and are prone to malnutrition. The three vitamins mentioned in this article must pay attention to timely supplementation of the elderly. It should be noted that it is recommended that you supplement under the guidance of a doctor, rather than self-diagnosis with a slap in your head. These three vitamins help a lot in improving immunity, preventing osteoporosis, , fractures, cardiovascular and cerebrovascular diseases, neurological diseases and other diseases.
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