The need for vitamins grows as women grow in age
Aging women need high nutrition that cannot be met through simple diet. Older women are more prone to osteoporosis than men, particularly those who take regular medications. They need life-giving vitamins to fight illness and to ward off diseases. This article will provide the older women with all the required information to make possible vitamin choices.
Vitamin D – This vitamin, which is fat soluble, is very important for old women and helps in promoting the health of bones and teeth. It is also called sunlight vitamin as it can be produced by the body when one sits in direct sunlight for 10 to 15 minutes. Since the older women have trouble getting outdoors every day, they should find out other sources of D vitamin. One can consume this vitamin through egg yolks, fortified foods and fatty fish. Multivitamin can also provide 400 IU of vitamin D.
Vitamin C – This vitamin is necessary for protein in the cartilage, bones and ligaments tendons. It helps in producing collagen and boosting the function of immune system. The foods that can provide vitamin C are potatoes, bell peppers, red cabbage, cantaloupe, sweet potatoes and all citrus fruits. Its deficiency can cause periodontal disease, gallstones and scurvy.
Vitamin B12 – This vitamin is necessary for production of blood cells, proper functioning of nervous system and genetic material production. It can be consumed through many food sources such as dairy products, meat, eggs, fish and fortified cereals. The deficiency of vitamin B12 in the older women can cause fatigue, weakness, dementia, depression and nervous system problems. The level of vitamin B 12 cannot be raised enough through multivitamins. So, deficient women can take vitamin B 12 shots or pills.
Vitamin K – Vitamin K is necessary for proper blood clotting. It also helps to protect against cancers in postmenopausal ladies. Its deficiency can lead to excess bleeding and easy bruising. The important food sources for vitamin K are olive oil, beef liver and bran. It can also be produced by the bacteria present in the intestines.
Magnesium – Magnesium is essential to maintain muscle and nerve function, proper heart activity, immune system and health of bones. It regulates the blood pressure and level of blood sugar in the body. Magnesium can be found in nuts, beans, seeds, peas and green leafy vegetables. According to experts, its deficiency can lead to muscle weakness, fatigue, risk of heart failure and may other problems. The older women, who are not able to consume this mineral in appropriate quantity, can consider taking supplements after consulting a physician.
Gingko Biloba – These are special vitamins for seniors and they help in correcting brain activity, improving circulation and fighting coronary diseases in the body. It helps in eradicating impotence and lessening the evils of Alzheimer’s disease.
While considering the vitamins supplements for older women, consult an experienced medical practitioner and make sure that the supplements are of best quality and pharmaceutical grade.