6 Essential Nutrients for the Health of Men over 50 years

 6 essential nutrients for the health of men over 50 years

After the age of 50, men's nutritional needs change. As they age, they need quality nutrients to ensure the proper functioning of the immune system, to help maintain vision and cognitive function. 

1. Calcium

Older adults need more calcium than young people. The reason? Only then will they have strong and healthy bones. High-calcium foods include low-fat dairy products, such as milk and yogurt, but also fortified foods and beverages such as some cereals and 100% fruit juices. Green leafy vegetables and canned fish are also important sources of calcium.

2. Vitamin D

Vitamin D is essential for building and maintaining strong bones and for quick recovery after a workout. Moreover, the body needs this vitamin to absorb calcium. So it is recommended that both be taken in tandem to help prevent osteoporosis. Vitamin D helps the immune system to function properly. Most of us assimilate vitamin D through sun exposure. But the body is less able to turn the sun's rays into vitamin D as you get older. Specialists recommend at least 600 IU of vitamin D per day for adults over 50 years. Foods that provide vitamin D are: fatty fish, such as salmon, eggs. If you are taking a dietary supplement, make sure you choose one that contains vitamin D and calcium.

3. Proud

It is an essential mineral that has several important roles in the body, including contributing to the formation of red blood cells that carry oxygen in the body. Iron is found in foods such as red meat, vegetables and beans, eggs, whole grains, nuts and seeds, green leafy vegetables, dried fruits.

Experts say that older patients should not resort to iron supplements unless they have a known reason for iron deficiency, for example if they have undergone surgery or blood loss or if they are vegan.

Iron deficiency in patients over the age of 50 may also be the first sign of a condition, so this should be investigated. However, if the doctor deems it necessary, it is important for the patient to take nutritional supplements that contain iron. Vitamin C is also needed to stimulate iron absorption.

4. Vitamin C

High-dose vitamin C supplements have become a way to prevent colds. While it is true that vitamin C is an antioxidant that helps fight disease and infection and helps heal faster, eating fruits and vegetables should be enough to get the dose of vitamin C needed daily. Citrus fruits, strawberries and mangoes, as well as peppers and tomatoes are all good sources of vitamin C. On your doctor's recommendation, you can also take vitamin C supplements.

5. Vitamin B12

Helps form red blood cells and nerve cells. You get it naturally from foods of animal origin, such as meat, fish, eggs and dairy. Up to 30% of people over the age of 50 have atrophic gastritis, which makes it difficult for the body to absorb vitamin B12 from food. Antacids, some medications and obesity surgery can contribute to vitamin B12 deficiency. In this situation, dietary supplements that have vitamin B12 are a handy alternative.

6. Magnesium

Helps to form bones, maintains stable blood sugar and nervous system health. Magnesium is found in nuts, seeds and green leafy vegetables. But men over the age of 50 tend to consume a small amount of such foods. In addition, they are more likely to have long-term health problems or receive medication, both of which can affect the absorption of magnesium from food.

Other essential nutrients for men's health:

Zinc. Many seniors fail to absorb an optimal amount of this micro nutrient that influences the sense of smell and taste and fights infections and inflammation. Zinc also helps maintain vision. Oysters are by far the best source of zinc, but can also be obtained from beef, crab and fortified breakfast cereals, but also by supplementing the diet with a dietary supplement.

Selenium protects the body from infections, helps the thyroid to function properly and can help prevent diseases that occur as we age, such as dementia, some cancers and thyroid disease. One or two Brazil nuts a day should be enough to get the recommended daily dose of selenium. Another way you can get the recommended dose of selenium is to take nutritional supplements.

Fol ate. This natural form of vitamin B9 is found in green leafy vegetables, nuts, and helps grow cells and can protect against stroke and certain types of cancer.