Category Archives: Vitamin sources

Choosing Healthy Meals As You Get Older – NIA

It turns out that ‘senior discounts’ apply as much to our nutrition as to our bills when it comes to eating as we get older. The National Institute on Aging offers the following tips for seniors to insure that we get all the nutrients. that we need.

 

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Making healthy food choices is a smart thing to do—no matter how old you are! Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life.

1. Drink plenty of liquids

With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.

It always pays to read the labels. Remember, that a teaspoon full of sugar is only four grams, so know how much sugar you are consuming.

2. Make eating a social event

Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing. Continue reading

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Filed under aging, hydration, portion control, portion size, seniors, Vitamin sources, vitamins

German seniors show vitamin deficiencies – Study

This study of German seniors demonstrates once again the value of a good diet. The fact that many were inactive and frail seems also to suggest that we continue to need to move and exercise as we age, perhaps more than when we are  younger. Eat less, move more, live longer.

Back view of woman holding her neck and Doctor looking on

Young woman holding her neck and talking with female doctor.

One in two persons aged 65 and above has suboptimal levels of vitamin D in the blood. This is the conclusion of an investigation conducted by researchers at the Helmholtz Zentrum München, as part of the population-based KORA-Age study in the region of Augsburg. Moreover, as the authors of the study report in the peer-reviewed journal ‘Nutrients,’ one in four older adults has suboptimal vitamin B12 levels.

Since more than 30 years, the KORA Cooperative Health Research platform has been examining the health of thousands of people living in the greater Augsburg area in Southern Germany. The aim of the study is to understand the impact of environmental factors, lifestyle factors and genes on health. “In this context, we were also interested in examining the micronutrient status of older adults, including vitamins” explains study leader Dr. Barbara Thorand of the Institute of Epidemiology (EPI), Helmholtz Zentrum München. “So far, in Germany, research data on this topic has been relatively thin on the ground.”

Overall, the scientists examined blood samples of 1,079 older adults, aged 65 to 93 years from the KORA study*. Their analysis focused on levels of four micronutrients: vitamin D, folate, vitamin B12 and iron.

“The results are very clear,” explains first author Romy Conzade. “Fifty-two percent of the examined older adults had vitamin D levels below 50 nmol/L and thus had a suboptimal vitamin D status.” The scientists also observed shortages with regard to some of the other micronutrients. Notably, 27 percent of older adults had vitamin B12 levels below the cut-off. Moreover, in 11 percent of older adults, iron levels were too low, and almost nine percent did not have enough folate in their blood.

EPI director Professor Annette Peters puts the data into context: “By means of blood analyses, the current study has confirmed the critical results of the last German National Nutrition Survey (NVS II)**, which revealed an insufficient intake of micronutrients from foods. This is a highly relevant issue, particularly in light of our growing aging population.”

Are dietary supplements the way forward?

The majority of older adults with suboptimal vitamin levels had in common that they were very old, physically inactive or frail. Special attention should, therefore, be paid to these groups with a higher risk for micronutrient deficiencies, explain the researchers.

“Our study also shows that regular intake of vitamin-containing supplements goes along with improved levels of the respective vitamins,” says Barbara Thorand. “However, vitamin-containing supplements are not a universal remedy, and particularly older people should watch out for maintaining a healthy and nutritious diet.”

In this context, the authors say their next objective is to continue investigating the metabolic pathways that link supplement intake, micronutrient status and disease states.

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Filed under aging, aging brain, senior woman, senior women, seniors, successful aging, vitamin depletion, Vitamin sources, vitamins

Vitamin D – Do you get enough?

Vitamin D is considered by some to be the rock star of the vitamin world. To read further on its benefits check out: Vitamin D and Cognitive Function, Vitamin D Deficiency May be Linked to Heart Disease, Vitamin D Deficiency May Compromise Immune Function, Calcium and Vitamin D Help Hormones Help Bones, Vitamin D Improves Mood and Blood Pressure in Women with Diabetes, Vitamin D and Your Body – Harvard, What are the ABC’s of Vitamins?

vitamin-d-infographics-source-function-dose

Tony

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Filed under Vitamin D, Vitamin sources, vitamins

What are the ABC’s of Vitamins?

Here is another super useful infographic. This one covers the vitamin spectrum with excellent info on how your body benefits from the vitamin and also good sources of it.

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Tony

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Filed under healthy eating, healthy living, Vitamin sources, vitamins