VITAMINS or NOT?

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Many people still believe vitamins can replace food. That is very simply NOT TRUE. All natural vitamins are only found in plants and animals and must be supplied through your diet or in dietary supplements when your body is not getting the adequate amount of nutrients it requires on a daily basis. Eating smart can influence how you age and help you fight off disease. Here are three tips to a vitamin rich diet and a healthier you.

• Eat a healthy diet and follow the Healthy Eating Pyramid built by the faculty in the Department of Nutrition at the Harvard School of Public Health.
• Choose plenty of fruits, vegetables, whole grains and healthy fats.
• Eat fish and poultry rather than red meat, potatoes, sugary drinks and salty snacks.

The bottom line is that the body will not survive without vitamins. Think of your body as a machine. It needs fuel to keep it going. It does lots of incredible things, but it cannot make its own vitamins. Vitamins must come from the food we eat or the vitamin supplements we ingest. Vitamins become the “spark plugs” that keep this machine running smoothly, strengthen the immune system, increase the energy and slow down aging. Benefits we all want to enjoy. Aging bodies need these vitamin supplements more than ever. As we age the chances of suffering serious illness are greater and nutritional experts believe that poor eating habits contribute to many of these ailments. It is estimated that 30% of seniors lose the ability to make stomach acid and this will interfere with absorbing some nutrients, like B-12, B-6 and folic acid. As a result neurological changes take place like a decline in alertness, loss of memory and numbness of the extremities.

There are basically two kinds of vitamins. Fat-soluble vitamins and water-soluble vitamins. The fat-soluble ones are stored in your liver and in the fat tissues of your body until they are needed. Vitamins A, D, E and K are the fat -soluble vitamins. The water-soluble vitamins are the B complex ones and vitamin C. These vitamins are not stored, dissolve in water and are eliminated from your body by urination. Water-soluble vitamins can be destroyed or washed out during food preparation and even during food storage.

Take a look at some of the essential and widely recommended vitamins, what they are for and their sources.

VITAMIN A Vitamin A is one of the most essential vitamins for older adults 50+. Vitamin is critical for bone growth and a powerful antioxidant that keeps the immune system healthy. Sources for vitamin A are milk, butter, cheese, eggs, chicken, kidney, liver fish oils, mackeral, trout, herring,orange and yellow fruits and vegetables and dark green leafy vegetables.

VITAMIN B There is quite a large group of vitamin B. B1, B2, B6, B12, niacin, biotin, folic acid and pantothenic acid. Vitamin B’s are vital nutrients for cell repair, digestion, production of energy and a healthy immune system. Foods that are rich in vitamin B12 are; meat and poultry, yeast extracts, asparagus, broccoli, fish and seafood, dried apricots, dates and figs. Vitamin B6 is found in avocado, herring, salmon, sunflower seeds and walnuts. Other foods rich in Vitamin B are; whole grains, eggs, dairy products, milk, yogurt, leafy green vegetables and beans and peas.

VITAMIN C Vitamin C is another important vitamin critical for old age. It reduces cholesterol levels and helps regulate blood pressure. Vitamin C helps the body absorb iron, heals wounds efficiently, keeps body tissues in good shape, and is important in immune system function and collagen formation. It is the most potent antioxidant vitamin. Vitamin C is found in fish, fruits and vegetables such as oranges, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit and sweet red peppers.

Vitamin D The sunshine vitamin is known as the “new wonder drug”. Vitamin D is the best supplement for all ages young and old. The body needs this vitamin to absorb calcium. It is the vitamin we need for strong bones, to prevent osteoporosis and for strong teeth.New findings indicate that you can get your daily intake of vitamin D by spending 20 minutes in the sun. Vitamin D can also be found in milk, figs, eggs, liver and fortified cereal. Watch this interesting report on Vitamin D we found on YouTube.

VITAMIN E Vitamin E is essential for human life, everyone needs this vitamin. It is vitally important for older individuals and is the best supplement known as an antioxidant vitamin. Vitamin E can be found in whole grains, wheat germ, leafy green vegetables, sardines, egg yolks, nuts and seeds.

VITAMIN K Vitamin K is important for the function of blood clotting in the body. It is also linked to preventing Alzheimers disease in the elderly. Vitamin K is essential for kidney functioning and bone calcification. Vitamin K is found in leafy green vegetables, dairy products, broccoli, brussel sprouts and soybean oil.

VITAMINS or NOT ? We say yes to vitamins and supplements. Get them in the foods you eat and take supplements for deficiencies. They are the essential nutrients to keep your body humming. Remember it is always wise to check with your doctor before taking vitamins just in case they react to any medications you may be taking. Your doctor is also your best guide for helping you choose the vitamins that you need.

HAPPY ANTI-AGING EVERYONE,

Chuck and Gayle