We all know we can’t live forever but we can certainly stick around longer by eating right and exercising a few times a week (when we are well). If you are working your way through an illness and want to grow stronger faster, here are some of the best foods and vitamins to kickstart your way to a brand new you.
Get what’s missing from your diet through the following vitamins:
Calcium: Calcium is essential to us as we age as it keeps our teeth and bones strong. In the event of a fall, our chances of preventing broken hips and fractures decreases when our bones are strong rather than brittle. For the lactose intolerant who can’t rely on dairy products for their main source of calcium, take supplements. It is recommended that the elderly take 1,200 milligrams daily.
Vitamin D: Vitamin D is needed to help us absorb calcium. We can get vitamin D from the sun but this is not always readily available to seniors, especially in the winter. Ten micrograms of Vitamin D supplements daily will do the trick.
Vitamin B12: Vitamin B12 is said to help prevent stroke and heart disease. Vitamin B12 plays an important role in brain and nerve function. It also helps red blood cell formation. Without enough of it, we are vulnerable to cloudy thinking and loss of balance. You can get Vitamin B12 from foods you eat like meat, eggs and dairy. For those of us on restricted diets, supplementing daily with 2 mg is recommended.
Vitamin E: Vitamin E also lessens the risk of heart disease and may help with preventing cancer. It is an antioxidant that fights off free radicals that do cellular damage and contribute to clogged arteries. If you are concerned you are not getting enough Vitamin E in your diet, you can supplement with the recommended dose of 15 milligrams a day.
Vitamin C: We all know to take Vitamin C when we have a cold. But did you know that Vitamin C also helps the formation of both white and red blood cells? White blood cells to prevent infection and for collagen production, which is a big bonus for those who are aging. With red blood cells, Vitamin C does work in speeding up healing injuries. It also helps in the keeping at bay of many types of cancer and macular degeneration. Men can supplement with 90 milligrams a day and women with 75.
Vitamin K: Recent studies have shown that vitamin K plays an active role in osteoporosis prevention. It does this by being responsible for the production of osteocalcin, a bone generating protein. Along with warding off bone fractures, Vitamin K aids in blood clotting. Since seniors often do not get enough of this helpful vitamin, it is recommended that men supplement with 120 micrograms and women with 90 micrograms daily.
Even if you are not nursing yourself back to health after an injury, it’s important to get our daily dose of these critical vitamins. Spending quality time with our loved ones can be that much more enjoyable when we are feeling our best. Be sure to not skimp on heart-healthy foods like fruits and vegetables, nuts, lean meats and whole grains. Thankfully, dark chocolate has many nutritional benefits and is chock-full of flavonoids which fight cellular degeneration. So lose the guilt and enjoy some dark chocolate with your grandchildren. Everything’s better with chocolate!
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