Even if you eat a variety of foods, if you are 50 or over, you may not be getting all of the vitamins and minerals you need. Are you getting enough?Find out which vitamins are essential to your healthTai chi is now practiced all over the world and, as with yoga, it's best to learn from a qualified teacher.Are you getting enough?
Even if you eat a variety of foods, if you are 50 or over, you may not be getting all of the vitamins and minerals you need. You should be taking in the following daily: Vitamin B12 — 2.4 mcg (micrograms). This vitamin keeps your blood and nerves healthy, but up to one-third of older people can no longer absorb the natural vitamin from their food.Calcium — 1,200 to 2,500 mg a day. As you age, you need more calcium to keep your bones strong. Loss of bone density can lead to fractures, especially of the hips, spine, and wrists.Vitamin D — 400 IU (international units) for people 51 to 70, and 600 IU for those over 70, but not more than 2,000 IU each day. You need vitamin D in order to absorb calcium.Iron — 8 mg a day. Postmenopausal women who use hormone replacement therapy may still experience a monthly period — try to take in extra iron to make up for the blood loss.Vitamin B6 — 1.7 mg for men, and 1.5 for women. This vitamin is needed to form red blood cells and to keep you healthy. Talk to your doctor or a registered dietitian to find out whether you need to take a multivitamin to get your daily doses of these essentials vitamins and minerals.
Even if you eat a variety of foods, if you are 50 or over, you may not be getting all of the vitamins and minerals you need. You should be taking in the following daily: Vitamin B12 — 2.4 mcg (micrograms). This vitamin keeps your blood and nerves healthy, but up to one-third of older people can no longer absorb the natural vitamin from their food.Calcium — 1,200 to 2,500 mg a day. As you age, you need more calcium to keep your bones strong. Loss of bone density can lead to fractures, especially of the hips, spine, and wrists.Vitamin D — 400 IU (international units) for people 51 to 70, and 600 IU for those over 70, but not more than 2,000 IU each day. You need vitamin D in order to absorb calcium.Iron — 8 mg a day. Postmenopausal women who use hormone replacement therapy may still experience a monthly period — try to take in extra iron to make up for the blood loss.Vitamin B6 — 1.7 mg for men, and 1.5 for women. This vitamin is needed to form red blood cells and to keep you healthy. Talk to your doctor or a registered dietitian to find out whether you need to take a multivitamin to get your daily doses of these essentials vitamins and minerals.
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