Eating a wide variety of foods during meals, such as our restaurant-style offerings here in LifeStream at Glendale Independent Living, is the best way to get the daily recommended levels of vitamins. However, you should speak with your doctor to ensure your body is properly absorbing the nutrients and identify any gaps in your diet. Vitamin deficiencies have been linked to:
The letter vitamins are familiar to many individuals, but their importance to managing health shouldn't be overlooked. These include vitamins A, C, D, E, K and the B complex.
Vitamin A affects the health of the eyes, body cells and immune system. It's present in animal and vegetable sources, including dairy, liver and leafy green vegetables, but may be more widely known for being present in carrots and cantaloupe.
Vitamin C, or ascorbic acid, is perhaps most famous for improving immune health. It also plays a critical role in brain health, wound healing, iron absorption and cartilage production, which affects the strength of bones, blood vessels and skin.
While oranges are commonly associated with vitamin C, many fresh fruits and vegetables are also good sources, including acerola cherries, cantaloupe, sweet and bell peppers, strawberries, kale, broccoli and kiwi.
The human body can actually produce vitamin D, as exposure to the sun causes a chemical reaction in the skin that starts producing it. However, as adults age, the skin loses the ability to process sunlight as easily. Vitamin D deficiency, which can greatly impact bone, immune system, heart and brain health, is common among seniors, even those who live here in sunny Glendale, AZ.
Only a few foods, such as oily fish, have vitamin D naturally, but many brands of milk and juice have added vitamin D. If your vitamin D levels are low, your doctor may suggest taking a supplement.
Vitamin E, which influences eye, blood, brain and skin health, is considered easy to obtain through a balanced diet and typically isn't prescribed as a supplement. Meat, dairy, leafy greens, almonds and peanuts contain vitamin E, as do olive oil, canola oil and fortified cereals.
Vitamin K is separated into K1 and K2 varieties. It's considered important to older adults' overall wellness due to its effect on blood, heart and bone health. To learn more, you should talk with your doctor about your personal needs and potential medicinal interactions.
Vitamin K1 appears in many plant-based foods, including leafy greens. Vitamin K2 is in many fermented foods and high-fat dairy products, liver and organ meats. These products aren't common in the typical Western-style diet, though, potentially making it more difficult for you to consume K2 regularly.
The B vitamins, sometimes called the B complex, comprise eight nutrients that are vital to good health. These include:
A varied diet usually provides the daily recommended amounts of B vitamins with the exception of vitamin B12, which ranks as the most likely nutrient for adults to lack. Vitamin B12 is found in meat, dairy products, eggs and fortified cereals. However, the body's ability to absorb the vitamin decreases naturally with age and the use of certain types of medications.
Symptoms of low levels of vitamin B12 can include memory loss, foggy brain, aches and pains, fatigue and mobility issues. Since these issues can be overlooked as part of aging, it's suggested you start getting blood tests to check for B12 deficiency after the age of 60.
You should make it a priority to speak with your doctor about your nutritional needs and diet. Every individual has a unique collection of health conditions, lifestyle, eating habits and medications that influence nutritional needs.
A senior on a sodium-free diet, for example, may have trouble getting enough iodine each day, whereas another individual may take heartburn medications that interfere with their ability to absorb vitamin B12. Medical professionals and dieticians can run tests to discover deficiencies and offer guidance in overcoming them safely.
Residents can use LifeStream at Glendale's scheduled transportation services to visit their doctors to discuss their vitamin needs. By checking your nutrition, you can take charge of your health and take measures to prevent side effects and health issues related to deficiencies.
