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Sabtu, 01 Juni 2013

Vitamins for Senior Men

Vitamins for Senior Men

Senior men need specific essential vitamins and minerals to maintain optimal health. It is often not possible to obtain sufficient nutrients from food since the appetite tends to decrease in the senior years, so an awareness of your body's needs is important in case you need to supplement. According to Health.Harvard.edu, a number of other factors can lead to poor nutrition and a lack of essential vitamins as men age: "Not having companionship during mealtime, little mobility to go grocery shopping, dental problems that interfere with chewing and medications may lead to disinterest in food." Certain vitamins are important to the body's basic functions and should be part of the diet at all times.

Vitamin B6

    Vitamin B6 helps the body to reduce levels of an amino acid called homocysteine, which has been identified as a risk factor in heart disease and stroke, according to Harvard Medical School. Men over age 50 should ingest 1.7mg of vitamin B6 on a daily basis.

Folic Acid

    Folic Acid, like vitamin B6, is important in reducing homocysteine levels in the body, thereby preventing heart disease and stroke. Folic Acid may also help prevent cancer, according to Science Daily. Care should be taken to avoid excess folic acid intake. Harvard Medical School recommends 400mcg of folic acid daily for men over the age of 50.

Calcium

    Calcium can help prevent osteoporosis in senior men, just as it can in women, but ingesting excess calcium can be harmful. Gloria Tang, a registered dietitian and owner of Health Castle, reports that "studies have shown that men who consumed high levels of calcium from foods and supplements have an increased risk of prostate cancer." 800mg of calcium each day, the amount found in about three servings of dairy products, is the recommended amount for senior men.

Iron

    Senior men do need iron in their diet, although in significantly lower amounts than senior women require. Men should ingest about 8mg of iron each day and this can often be obtained through a normal diet including leafy greens, eggs and fish. Many multi-vitamin supplements contain a day's worth of iron, so men taking such supplements should be careful not to exceed daily iron recommendations.

Fiber

    While fiber isn't a vitamin, "it's a substance that's also important for good health," according to Robert D. Sheeler, M.D., in the Mayo Clinic Health Letter. Men over age 51 should eat at least 30g of fiber each day. Inadequate amounts of fiber is a common problem in the diet of senior men. The Mayo Clinic recommends a diet rich in whole grains, legumes and vegetables. If supplementation is necessary, be sure not to take too much fiber since it can lead to stomach discomfort and bloating.

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