Dr. Kamaljit Singh’s Health Tips: 12 Vitamins You Need in Your 40s and beyond……
You probably already know that calcium can help prevent osteoporosis, but do you know why aging bodies needs B12, magnesium and Zinc? ~ Dr.Kamaljit Singh.
• Calcium: With age, you can start to lose more of this mineral than you absorb. That can make your bones break easily (Osteoporosis), especially for women after menopause. Calcium helps your muscles, nerves, cells and blood vessels work right. You get most of it from your bones which get it from food. Women over 50 and men over 70 should get about 20% more than other adults. Milk, yoghurt and cheese are good sources.
• Vitamin B12: It helps make blood and nerve cells. You get it naturally only from animal foods like meat, fish, eggs, and dairy. Most Americans eat enough B12, but this might change as you age. As many as 30% people over 50s have a condition called atrophic gastritis that makes it harder for your body to absorb it from foods. You can still get this vitamin from “B12 fortified” foods like breakfast cereal, or from pills or shots.
• Vitamin D: Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis. Vitamin D also helps your muscles, nerves and immune system work right. Most people get some vitamin D from sunlight. But your body is less able to convert Sun’s rays to Vitamin D as you age. It’s harder to get this vitamin from foods, but fatty fish like salmon is a good source.
• Vitamin B6: Your body uses it to fight germs and to make energy. It also helps babies’ brain growth. You need more B6 as you get older. Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to improve mental abilities in people with dementia. Chickpeas are an easy and inexpensive source. So are liver and fatty fish.
• Magnesium: It helps your body make protein and bone, and keeps your blood sugar stable. You can get it from nuts, seeds, leafy greens. But older people tend to eat less of it. You are also more likely to have health conditions like digestive problems or to take medications that keep your body from absorbing magnesium easily.
• Probiotics: “These friendly” bacteria are good for your gut. You get them from fermented foods like yoghurt or sauerkraut or from supplements. They can help with digestive issues like diarrhea or irritable bowel syndrome, and may even protect against allergies. Probiotics are likely safe if you’re healthy. But talk to your doctor first if you have any medical issue or a weekend immune system.
• Omega 3s: These fatty acids are called “essential” because your body can’t make them. They are important for your eyes, brain and sperm cells. They also could help protect against age- related disease like Alzheimer’s, arthritis and muscular degeneration, which can cause blindness. Unless your doctor says otherwise, it’s best to get your omega-3s from food like fatty fish, walnuts, canola oil or flaxseed.
• Zinc: Many American seniors don’t get enough of this underappreciated micronutrient. It helps your sense of smell and taste, and fight with infections and inflammation- all important jobs in older bodies. Zinc also protect your vision. Oysters are far and away the best source of this mineral. Otherwise, you can get it from beef, crab, and fortified breakfast cereals.
• Selenium: It protects your cells from damage and infection, and keeps your thyroid working properly. Selenium also can keep muscles strong and may help prevent age- linked illness like dementia, some types of cancer and thyroid disease. Just 1 or 2 Brazil nuts a day should be enough. Don’t overdo it. Too much Selenium can make your hair fall out and turn your nails brittle.
• Potassium: Potassium plays a part in almost everything inside your body, including your heart, kidneys, muscles and nerves. It also may help protect against stroke, high blood pressure and osteoporosis. Many people do not get enough. Dried apricots, bananas, spinach, milk, and yoghurt are good sources. Ask your doctor before you take supplements. They can interfere with medications for high blood pressure, migraine and other conditions.
• Folate: This natural form of Vitamin B9 is in leafy greens, nuts, beans and other foods. Pregnant women take a lab-made form of vitamin B9 called folic acid to help prevent birth defects. Folate helps with cell growth and may protect against stroke and certain cancers. Folate found in foods is safe. But too much folic acid from supplements or fortified foods can raise your odds for colon cancer or nerve damage.
• Fibers: You probably know fiber is good for you. But did you know it’s even more important as you age? Fiber helps protect against Strokes, helps you poop more regularly and lower your cholesterol and blood sugar-big benefits in older bodies. Women over 50 should get at least 21 grams a day while men needs 30 grams, but most people do not get that much. That’s equal to about 6-8 servings of whole grains or 8-10 servings of vegetables.
• Where to Get Them: Whether its vitamins, minerals or fiber, it’s a best to get them from foods instead of pills. But that can be a challenge for some older people especially if you do not eat a balanced diet. You’re most likely lack of vitamin D, Potassium, Calcium or dietary fiber. If you think you need more you can get from foods, talk to your doctor about the supplements that will be safe with your meds, diet and health.
• Multivitamin: There’s little if any proof that multivitamins benefit seniors who are otherwise healthy. The U.S. Preventive Services Task Force recommends against daily multivitamins to ward off cancer or heart disease. Multivitamins marketed at seniors may be tailored with higher doses of Vitamin D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating healthy diet, you probably don’t need them.

For More Information Contact:-
Dr.Kamaljit Singh M.D. (A.M), PhD
Chief Consultant
Mob:(+66)869032543, Email: info@drkamalholistic.com web. www.drkamalholistic.com