{"id":1231,"date":"2024-11-21T12:00:32","date_gmt":"2024-11-21T17:00:32","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=1231"},"modified":"2024-11-21T12:00:32","modified_gmt":"2024-11-21T17:00:32","slug":"these-6-expert-approved-vitamins-and-minerals-can-really-help-you-with-healthy-aging","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/vitamins\/these-6-expert-approved-vitamins-and-minerals-can-really-help-you-with-healthy-aging-1231\/","title":{"rendered":"These 6 expert-approved vitamins and minerals can really help you with healthy aging"},"content":{"rendered":"

As we get older, eating well and getting the right nutrients can make a big difference in keeping our bones strong, our immune systems in check, and our hearts healthy. Let\u2019s dive into six key vitamins and minerals<\/strong> experts recommend to support your body as you age.<\/p>\n

1. Magnesium<\/h2>\n

Magnesium keeps your muscles strong, supports heart health, and helps with blood sugar levels. Dr. Jacob Teitelbaum explains that magnesium is involved in over 300 body functions. A lack of magnesium can lead to a higher risk of serious conditions like heart attacks, strokes, or even dementia. To get more of this vitamin, eat plenty of leafy greens, nuts, seeds, and whole grains<\/strong>.<\/p>\n

2. B vitamins<\/h2>\n

B vitamins, especially B12 and folate, are essential to keep your body running smoothly. Experts highlight that low B12 levels can lead to weakness, numbness, and even appetite loss. Low B vitamin levels can also put you at a higher risk for dementia and heart disease. To get enough B12, focus on animal-based proteins like meat, fish, and eggs<\/strong>. If you\u2019re vegetarian or vegan, look for fortified cereals or nutritional yeast.<\/p>\n

3. Calcium<\/h2>\n

This mineral is essential for older people, as not only helps with bones but ensures your muscles function well. Without enough calcium, you\u2019re at a higher risk of osteoporosis and fractures. Dairy products like milk, yogurt, and cheese<\/strong> are rich in calcium, but you can also find it in kale, almonds, and tofu<\/strong>.<\/p>\n

4. Vitamin D<\/h2>\n

Vitamin D helps your body absorb calcium, which makes it vital for bone health. Dr. Brukner says you can boost your vitamin D levels with foods like salmon, fortified milk, and cereals<\/strong>. Vitamin D also supports your immune system and may reduce the risk of autoimmune diseases and infections. If you\u2019re at risk of osteoporosis or have low bone density, your doctor might suggest a vitamin D supplement.<\/p>\n

5. Omega-3 fatty acids<\/h2>\n

These healthy fats are known for their anti-inflammatory properties, which can help protect your heart and may even reduce the risk of Alzheimer’s. Since your body doesn’t make enough omega-3s, you need to get them from food or supplements. You\u2019ll find the best sources to be fatty fish like salmon, mackerel, and sardines<\/strong>. If you don\u2019t eat much fish, consider fish oil or algae-based supplements to fill the gap.<\/p>\n

6. Zinc<\/h2>\n

A 2015 study linked zinc deficiency to age-related diseases and a weakened immune response. According to Dr. Brukner, not getting enough zinc can leave your immune system struggling. Oysters are a top source of zinc<\/strong>, but it\u2019s also in red meat, poultry, and beans<\/strong>. If you often get sick or don\u2019t eat enough zinc-rich foods, a supplement might help.<\/p>\n

Healthy aging starts with a balanced diet and getting the right vitamins and minerals can support your bones, brain, and immune system. Experts recommend including magnesium, B vitamins, calcium, vitamin D, omega-3s, and zinc<\/strong> as part of your daily meals to foster healthy aging. Always make sure to talk to your doctor before getting any new supplements, especially if you\u2019re on medication.<\/p>\n","protected":false},"excerpt":{"rendered":"

As we get older, eating well and getting the right nutrients can make a big difference in keeping our bones … <\/p>\n

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