What is the ideal vitamin that a 50 year old person should consume?

A 50 year old person He is in the fullness of life and active. The time has passed when half a century was synonymous with old age. But you have to be careful about vitamins and nutrients main ones to consume daily that they provide health benefits.

The arrival of menopause in women and andropause in men produces hormonal changes, which lead to loss of muscle, excess fat and the body stops perceiving nutrients as easily as before.

For them it is essential to supplement the diet with optimal vitamins starting from the age of 50, advised by Dos Farma.

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​Vitamin B12 for energy

THE vitamin b12 helps you harness the energy of proteins and fats present in foods and produce red blood cells that carry oxygen to cells and functioning muscles, the site explains. Center.

The intake does not change over the years, however, age alters the way the body processes it.​

Naturally occurring vitamin B12 uses stomach acid to facilitate absorption, but its production declines with age. For this reason, after the age of 50 it is best to get most of the vitamin B12 from the body multivitamins and fortified foods.

Calcium to strengthen bones

It is common to associate soccer with osteoporosisthe condition that makes bones more prone to fractures.

To support bone health, they recommend consuming about three servings of Dairy products They are the most suitable, they say.

Otherwise, both men and women should use a multivitamin to reach the suggested daily dose.

Vitamin D to absorb calcium

Vitamin D helps the body absorb calcium and oversees the movement of calcium in and out of bones and is similarly involved in skeletal muscle health.

Bone loss accelerates after age 50, especially in women. “Because estrogen helps maintain bone mass, women become more vulnerable to bone loss after menopause,” she says. Diane McKaynutritional researcher at Tufts University in Boston.

The body can produce vitamin D when the skin is expose to sunlight of summer. However, many avoid it due to concerns about skin cancer and premature wrinkles.

For example, tuna, mackerel, beef liver, cheese and egg yolk are high in vitamin D. To increase your calcium intake, eat cheese, yogurt, milk and figs, post AARP It is an American organization independent non-profit organization, serving the needs of people over the age of 50.

Vitamin B6 for the metabolism of fats, carbohydrates and proteins

THE Vitamin B6 helps maintain the functioning of the heart and facilitates the release of glucose (fuel for cells) of the liver and musclesso you can stay active.

After the age of 50 the need for vitamin B6 increases. The sources of vitamin B6 are salmon, cereals for the fortified breakfast, potatoes, bananas and pork.

Fiber for digestion

THE fiber which is found naturally in foods helps reduce the risk of cardiovascular disease and keep it in good condition digestive system.

Experts say that for this age it is at least ideal five servings of fruit and vegetables and some three servings of whole grains in your meal plan.

It is known that foods rich in fiber also provide other nutrients, such as carbohydrates for energy, vitamins, minerals and phytonutrientsphytosanitary compounds.

Balanced diet and physical activity

A correct diet helps you age healthily and maintain an active lifestyle.

But beyond food, it is essential to avoid a sedentary lifestyle and do physical activityalways in moderation and afterwards It is essential to consult a doctor.

Exercise also impacts mental health, mood and sociability.