Life Begins At...

The Retiree Magazine Summer 2012

Life Begins At.....

Issue link: http://ebook.aprs.com.au/i/94867

Contents of this Issue

Navigation

Page 84 of 143

Supplement Guide Vitamins play an important role in virtually all the important events in the body, including the production of energy, hormones, enzymes, immune cells, and neurotransmitters (chemical messengers in the brain). Vitamins can be divided into two general categories: fat-soluble (A, D, E, and K) and water-soluble (the B's and C). It doesn't take much of any one vitamin to meet your needs. While proteins, carbohydrates, and fats are measured in grams, vitamins are measured in milligrams (one- thousandths of a gram) micrograms (one-millionths of a gram), and International Units (an international standard of measurement that varies depending on the potency of the vitamin). But those microscopic amounts have powerful health-promoting properties. Although we tend to think of supplements when we talk about vitamins, food – not supplements – should be your primary source. Fruits and vegetables are the primary sources of water-soluble vitamins and some fat-soluble vitamins (beta-carotene, which the body converts to A; E; and K). Fortified dairy products are the primary dietary source of vitamin D. Your skin also manufactures some vitamin D when exposed to sunlight, which explains its nickname: "the sunshine vitamin." Getting adequate amounts of the following nutrients is especially important now that you're over 50: VITAMINS Vitamin B2 (Riboflavin) & Vitamin B2 (Riboflavin) Recommended Intake: Men: 1.3 milligrams a day; Women: 1.1 milligrams a day This B vitamin makes it possible for your body to access energy from the food you eat, and it helps each of the body's cells produce its own energy. It also plays an important role in maintaining your vision and keeping your skin healthy. Riboflavin is required for the production of niacin, another B vitamin. While the recommended intake for riboflavin doesn't actually increase with age, the fact that it stays the same while your calorie needs drop means that you have to make wise food choices to get enough riboflavin in your diet. Moreover, researchers suspect that you become more sensitive to riboflavin deficiencies with age. Vitamin B6 (Pyridoxine) & Vitamin B6 (Pyridoxine) Recommended Intake: Men: 1.7 milligrams a day; Women: 1.5 milligrams a day Vitamin B6 helps new cells to develop and is an important participant in the production of the B vitamin niacin and the neurotransmitter serotonin. It boosts the immune system and helps to regulate blood sugar levels. Pyridoxine is also a member of the trio of B vitamins (B6, B12, folic acid) that help reduce your risk of heart disease by keeping blood levels of the amino acid homocysteine low. High levels of homocysteine have been linked with clogged arteries and heart disease. As you age, your risk of developing a vitamin B6 deficiency increases. There are two reasons for that. First, older people generally consume less protein, which is the richest source of vitamin B6, so their diets are more likely to be low in it. Second, many older adults metabolize the vitamin more rapidly than they did when they were younger, increasing the need for it on a daily basis. Signs of severe vitamin B6 deficiency include skin problems, anemia, depression, confusion, and convulsions. Vitamin B12 (Cyanocobalamin/cobalamin) Recommended Intake: Men and Women: 2.4 micrograms a day Vitamin B12 is critical for proper nerve and brain development and for the production of healthy red blood cells. If you don't get enough of this vitamin, mental functioning can diminish and balance and coordination can be impaired. A prolonged, severe deficiency of B12 that goes uncorrected can cause irreversible nerve damage. A B12 deficiency usually is not caused by a lack of B12 in the diet. The vitamin is found in animal foods such as meat and liver, as well as in eggs, fish, and dairy products. Only strict vegetarians who don't eat dairy or eggs are at risk of a deficiency because of diet. A B12 deficiency is usually the result of either pernicious anemia, an inherited disease in which the stomach lining stops producing a substance called intrinsic factor that is needed to absorb vitamin B12, or a lack of stomach acid, which is also fundamental to the absorption of the vitamin. www.the-Retiree.com.au / /Summer Summer 85 Vitamin & Mineral Requirements for Over 50s Dr Densie Webb & Dr Elizabeth Ward have compiled a comprehensive list of nutrients you need to be aware of in order to consider if supplementation is necessary. Health

Articles in this issue

Links on this page

Archives of this issue

view archives of Life Begins At... - The Retiree Magazine Summer 2012