Vitamins for Seniors
The best way to get your vitamins is from the food you eat. Most people do not need supplements if they eat a healthy, varied diet. By taking the supplements you do not get all the other nutrients that you get in whole foods.
There is no statistical evidence that mega doses are beneficial in any way. They may in fact be harmful due to overdose toxicity.
There are about thirteen main vitamins that we need to pay attention to. They fall in two categories; fat soluble and water soluble. The fat solubles can be stored by the body for use on demand and therefore do not need to be replenished daily. Water solubles need to be replenished daily. Any excess above daily requirements are passed off in urine so taking more than is required is a waste of money.
The fat solubles are A, D, E, and K. The main water solubles are C, B1, B2, B6, B12, Folate, Niacin, Biotin, and Pantothenic Acid.
- A..Sources: Liver, fish oil, eggs, red, yellow and orange fruits and vegetables, some dark-green, leafy vegetables.
also cheese, eggs, salmon and sardines.
- E..Sources: Vegetable oils, nuts, seeds, wheat germ, leafy-green vegetables.
- K..Sources: Green leafy vegetables such spinach, broccoli, kale and parsley.
- C..Sources: Citrus fruits, berries, melons, peppers, dark-green leafy vegetables, potatoes and tomatoes.
- B1 Thiamin..Sources: Whole-grain and enriched grain products, such as bread, rice, pasta, tortillas, fortified breakfast cereals, pork, liver and other organ meats.
- B2 Riboflavin..Sources: Dairy products,cereal and other grain products; eggs, meat, green leafy vegetables, nuts, liver, kidney and heart.
- Niacin..Sources: Poultry, fish, beef, peanut butter and legumes.
- B6 Pyridoxine..Sources: Chicken, fish, pork, liver, kidney, whole grains, nuts and legumes.
- Folic Acid..Sources:Leafy vegetables, orange juice and some fruits, legumes, liver, yeast breads, wheat germ.
- B12..Sources: Animal products.
- Biotin..Sources: Eggs, liver, yeast breads and cereals.
- Pantothenic Acid:..Sources: Meat, poultry, fish, whole-grain cereals and legumes.
A balanced diet of fruits, vegetables, grains, legumes, dairy and meats will provide all the vitamins the body needs. If you can't or won't eat certain foods you might need a supplement. Strict vegetarians might also consider a supplement to make sure they get enough B12.
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