As you get older , your nutrition needs change . Your body needs more of certain vitamins and minerals . Here ’ s a list of some essential nutrients for older adults .
Calcium is found in foods like dairy , tofu and dark-green leafy vegetables . Older people at risk of bone loss need calcium in their diets . Men between 51 and 70 need 1,000 milligrams daily , while women over 51 and men over 71 need 1,200 milligrams daily .
Vitamin B6 helps your body form red blood cells and is found in foods like
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Vitamins and minerals for older adults
bananas and potatoes . Men over 51 need 1.7 milligrams , while women of the same age need 1.5 milligrams .
Vitamin B12 is found in meat and keeps your red blood cells and nerves healthy . Older adults may have trouble absorbing this vitamin from food and require a supplement . Aim for 2.4 micrograms per day .
Vitamin D helps your body retain and use calcium and phosphorus . Only a few foods , like fish , contain it . Your skin also produces Vitamin D in sunlight . Therefore , if you live and work indoors , a supplement may help you get the recommended amount . People between 50 and 70 require 600 international units ( IU ), while people over 71 require 800 IUs .
Sodium in high doses can lead to elevated blood pressure , which can result in a heart attack or stroke . Men and women over 51 should limit their sodium intake to 2,300 milligrams per day .
Talk to your doctor before taking supplements , as some may have severe side effects . n
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