Sunlight (15 to 30 minutes per day)<\/p>\n
Vitamins and supplements<\/p>\n
Oily fish (salmon, sardines)<\/p>\n
Egg yolks<\/p>\n
Enriched milk<\/p>\n
Vitamins and supplements<\/p>\n
Recommended supplementation: Consult a doctor to adjust the dosage, although 800 to 2,000 IU per day is generally recommended.<\/p>\n
See more
\nSalads
\nPastries<\/p>\n
Old age and geriatric care<\/p>\n
See more
\nCooking and recipes
\nDiseases
\nVitamin<\/p>\n
2. Vitamin B12 \u2013 For brain and energy<\/p>\n
Vitamin B12 is essential for the proper functioning of the nervous system and the production of red blood cells. A deficiency can lead to fatigue, memory loss, and neurological disorders.<\/p>\n
Why is it essential for older people?<\/p>\n
The stomach’s ability to absorb vitamin B12 decreases with age due to a reduction in gastric acid production.<\/p>\n
Where can it be found?<\/p>\n
Red and white meats<\/p>\n
Language resources
\nPisces<\/p>\n
Eggs<\/p>\n
Dairy products<\/p>\n
Recommended supplementation: Generally recommended in the form of capsules or injections, especially in cases of diagnosed deficiency.<\/p>\n
3. Vitamin C \u2013 For the immune system and skin<\/p>\n
Vitamin C helps strengthen the body’s defenses, promotes healing, and acts as a powerful antioxidant that fights against cellular aging.<\/p>\n
Vitamins and dietary supplements<\/p>\n
Why is it essential for older people?<\/p>\n
It contributes to maintaining a healthy immune system, improves iron absorption, and protects tissues from oxidative damage.<\/p>\n
Where can it be found?<\/p>\n
Citrus fruits (oranges, lemons)<\/p>\n
Kiwis, strawberries, mangoes<\/p>\n
Peppers, broccoli, spinach<\/p>\n
Recommended supplementation: Doses up to 500 mg per day may be beneficial, but it is best to combine them with a diet rich in fruits and vegetables.<\/p>\n
4. Vitamin E \u2013 For skin, eyes and memory<\/p>\n
Vitamin E is another essential antioxidant that protects cells from premature aging, promotes eye health, and may have positive effects on memory.<\/p>\n
Why are they essential for older people?<\/p>\n
They combat cognitive decline, improve blood circulation, and protect the skin from external aggressions.<\/p>\n
Where can I find them?<\/p>\n
Nuts (almonds, walnuts)<\/p>\n
Sunflower seeds<\/p>\n
Vegetable oils (olive, sunflower)<\/p>\n
Spinach and avocado<\/p>\n
Recommended supplementation: Supplementation is not usually necessary as part of a balanced diet, but in some cases a dose of 100 to 400 IU per day may be recommended.<\/p>\n
Final recommendation<\/p>\n
Before taking any dietary supplement, it is essential to consult a doctor or nutritionist, as an excess of certain vitamins can have adverse effects. Ideally, adopt a rich, varied, and balanced diet, complemented by regular physical activity, proper hydration, and regular health checkups.<\/p>\n
Taking care of your nutrition is an effective way to preserve your health as you age. It’s never too late to start!<\/p>\n","protected":false},"excerpt":{"rendered":"
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