The vitamins you may be lacking as you age

As you age, your body loses its ability to absorb nutrients. Basically, this means that the nonchalant diet you enjoyed in your twenties probably won’t be hitting the mark in your sixties. The good news is, with a few tweaks it’s easy to nourish your body with the vitamins and nutrients it needs, regardless of your age.

So, what could you be lacking?

Vitamin B12

As well as creating red blood cells and building DNA, Vitamin B12 is an important part of maintaining healthy nerve function. As your body ages its ability to absorb Vitamin B12 slows down, which means you need to be extra cautious about getting your fix. This means packing your diet with fish, poultry, eggs, and milk products. If you’re a vegetarian or vegan, you can get your fix from soy products fortified with vitamin B12.

Folate/Folic Acid

This essential B vitamin plays a big role in fast-tracking anaemia, aka iron deficiency. Plenty of breakfast cereals are fortified with folate, while dark leafy greens like spinach and broccoli are also rich sources. Dried legumes like chickpeas, beans, and lentils are also high in folate so learn to love curries, bean salads, veg burgers, hearty stews, and other legume inspired meals. We love this recipe for Kale and White Bean Stew, which is loaded with folate.

Calcium

When it comes to building and maintaining healthy bones, calcium is king. But as you age your body absorbs less calcium, which means you’ll have to keep on top of your intake. This is important, as if you don’t get enough your body will start to leach it from your existing bones which can cause brittleness and fractures. Hit the mark by helping yourself to three daily servings of milk, yogurt, and other dairy products. Smoothies are a great option, as you can pack the with yogurt, milk, and other goodies like fruit and veg. Check out this Eat Well NZ guide for everything you need to know about piecing together the perfect smoothie.

Vitamin D

Post-retirement you may find yourself staying indoors more often than usual. You’ll need to reverse this habit, as getting outside and exposing your skin to a little sunlight is an important part of getting your Vitamin D fix. Not only does the ‘sun drug’ help your body absorb calcium, but it can also protect against chronic diseases like cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and more. If you’re finding it hard to get your sun fix, stock up on foods that are fortified with vitamin D, or consider supplements.

Potassium

As you age, your body becomes vulnerable to a host of ailments. Essential for cell function, blood pressure regulation, and kidney stone prevention, potassium intake should be front of mind. Fresh fruit and veg are by far the rickets sources of potassium, with the classic ‘banana a day’ mantra ringing true. Other top picks include prunes, plums, and potato skins.

Magnesium

Influencing some 300 different physiological processes, magnesium bolsters your immune system, supports heart health, and builds stronger bones. Find it in whole foods, and avoid processed counterparts where possible. Think raw nuts, whole grains, fresh veg, seeds, and beans.

Fibre

We’ve all seen the All-Bran ads, and it’s true that fibre promotes healthy digestion by moving foods through the digestive tract. If you’re starting to feel a little clogged up as you stack on the years, lack of fibre could be the culprit. Find it in wholegrain or wholemeal foods, and of course All-Bran. There are so many tasty recipes to experiment with, so why not get creative in the kitchen? Another great way to get your fibre fix is to package up snack bags packed with pumpkin seeds, nuts, dried berries, and wholegrain cereal. They make for tasty snacks, and will help you meet your daily fibre needs.

Omega-3 Fats

Found primarily in fish, Omega-3 Fats are known to help prevent age related diseases like rheumatoid arthritis, Alzheimer’s, and macular degeneration (aka vision decay). Try to enjoy at least two servings of fish a week, spotlighting salmon, tuna, sardines, and mackerel. Alternatively, supplement with soybeans, walnuts, and ground flaxseed. If you prefer lighter meals, toss together a salad, top it with canned tuna, and sprinkle over nuts and flax for extra crunch.

Water

H2O may not seem like an essential vitamin or mineral, but it’s a vital part of maintaining a healthy body. As you age your sense of thirst can decline, which means you need to be vigilant about getting your eight glasses a day. If you’re finding it hard to top up your glass try getting creative with decaffeinated teas, fruity blends, and H2O rich foods. Or treat yourself to an insulated water bottle that will remind you to stay hydrated throughout the day.

Regardless of how young you feel, there’s no escaping the fact that your body changes with age. Its performance will slip, which means you need to make up for it by nourishing your body with extra vitamins, nutrients, and TLC. You’ve only got one, so you may as well take care of it!