Fernando Almaguer
Well-Known Member
Essential Micronutrients for Healthy Aging
This briefing document summarizes key information from "top_nutrients for aging well.pdf," focusing on the importance of vitamins and minerals (micronutrients) for adults, particularly those aged 50 and older. It highlights the role of food as a primary source of nutrients and the supplementary role of multivitamins, while detailing specific micronutrients crucial for various aspects of health.I. Foundational Principles
The core message emphasizes a dual approach to nutrient intake for healthy aging:- Food First: "Vitamins and minerals (micronutrients) come from the foods that you eat every day. Eating foods that are naturally high in vitamins and minerals helps you stay in good health." The document provides specific food recommendations for each nutrient, encouraging individuals to "Eat these foods most days of the week."
- Supplementation: The Linus Pauling Institute "recommends that all adults take a daily multivitamin." It advises choosing a multivitamin that contains "50-150% of the Daily Value for most vitamins and minerals and is right for your age group."
II. Why Micronutrients Matter for Aging Well
Micronutrients are essential at every age, but are "especially for adults 50 and older." They support a wide range of bodily functions crucial for maintaining health and quality of life as one ages, including:- Bone health
- Heart health
- Immune health
- Skin health
- Brain health
- Wound healing
- Muscle and nerve health
III. Top 10 Micronutrients for Aging Well (with Specific Recommendations)
The document identifies 10 key vitamins and minerals vital for healthy aging, providing information on their health benefits, food sources, and important considerations. Nutrients marked with "50+" indicate increased need for this age group.Vitamins
- Vitamin D (50+)Health Support: Bone health, Heart health, Immune health.
- How to Get More: "Vitamin D and 'vitamin D mushrooms'. Or get some midday sun on your skin."
- Important Note: "Ask your healthcare provider to check your vitamin D blood levels... In the winter, there may not be enough sunlight for your skin to produce vitamin D."
- Vitamin EHealth Support: Skin health, Brain health, Immune health.
- How to Get More: "Eat avocados, olives, nuts, seeds, vegetable oils, and green leafy vegetables, such as kale and spinach."
- Important Note: "Eating green leafy vegetables with fat or oil can help your body absorb more vitamin E."
- Vitamin KHealth Support: Bone health, Heart health, Wound healing.
- How to Get More: "Eat kale, chard, broccoli, spinach, lettuce, parsley, and fermented foods, such as yogurt and kimchi."
- Important Note: "If you are on the blood thinner warfarin, talk to your doctor to see how much vitamin K is right for you."
- Vitamin B12 (50+)Health Support: Brain health, Muscle and nerve health.
- How to Get More: "Eat dairy, such as milk, cheese, and yogurt."
- Important Note: "If you are over 50, make sure you get vitamin B12 from a Vitamin B12... Ask your doctor to check your vitamin B12 status if you take antacids, stomach acid-lowering drugs, or metformin."
- Vitamin B6Health Support: Immune health, Brain health, Muscle and nerve health.
- How to Get More: "Eat potatoes, dried fruit, spinach, beans, bananas, and potatoes."
- Important Note: "You might need more vitamin B6 if you have an... [consult] your doctor if you are concerned." (Text is slightly cut off here, but implies medical conditions may increase need).
- Vitamin CHealth Support: Immune health, Skin health, Wound healing.
- How to Get More: "Eat berries, citrus fruit, kiwifruit, bell peppers, Brussels sprouts, and broccoli."
- Important Note: "Don’t overcook your fruit and vegetables – doing so will destroy the vitamin C in them."
Minerals
- ZincHealth Support: Immune health, Skin health, Wound healing.
- How to Get More: "Eat yogurt, eggs, cheese, beans, lentils, and whole grains, such as oats and quinoa."
- Important Note: "Soak and rinse your dried beans and grains in water before cooking to increase the amount of zinc you get from them."
- PotassiumHealth Support: Heart health, Muscle and nerve health.
- How to Get More: "Eat potatoes, dried fruit, spinach, beans, bananas, squash, and yogurt. Drink fruit and vegetable juices."
- Important Note: "Multivitamins do not have much potassium, and extra potassium supplements are not recommended. Stick with foods high in potassium."
- Calcium (50+)Health Support: Bone health, Heart health, Muscle and nerve health.
- How to Get More: "Eat dairy, such as milk, cheese, and yogurt. Eat sardines, broccoli, and almonds."
- Important Note: "Multivitamins don’t have much calcium. It is best to eat foods and drink beverages high in calcium, but you can also take a calcium supplement."
- Magnesium (50+)Health Support: Bone health, Heart health, Muscle and nerve health.
- How to Get More: "Eat broccoli, beans, nuts, seeds, spinach, and whole grains, such as quinoa and whole-wheat bread."
- Important Note: "Multivitamins don’t have much magnesium. It is best to eat foods with magnesium, but you can also take a magnesium supplement."
Last edited by a moderator:
