Variety of vitamin and mineral needs in the elderly

The need for vitamins and minerals regardless of age, including for those who are no longer young or commonly called the elderly. The body still needs vitamins and minerals in order to function properly, as well as to prevent various diseases that interfere with the immune system. If you fail to meet their needs, don't be surprised if various health problems become easy to attack.

With increasing age, certain types of vitamins and minerals become very important, depending on the condition of each body. Then, what vitamins and minerals need to be fulfilled by the elderly? Here's the explanation.

The importance of vitamins and minerals for the elderly

With the proper intake of vitamins and minerals, the body will always be full of energy or energy while maintaining an ideal body weight and maintaining endurance. With optimal working immunity, the elderly can avoid various kinds of health problems that are prone to attack, such as:

Diseases caused by infections, such as pneumonia and influenza
Gastrointestinal disorders, such as diarrhea, bloating, and constipation
Often feel tired
Frequent colds or fever

What vitamins and minerals do the elderly need?

Here are some vitamins and minerals that are important to keep in mind. Among them:

Vitamins B12, B6, and folic acid

Some elderly, such as those over 50 years of age, may experience obstacles in absorbing nutrients such as vitamins B12, B6, and folic acid (still including vitamin B). These vitamins have an important role in various metabolic processes in the body, such as in the immune system.

To prevent this from happening, try to eat foods rich in vitamin B complex such as fortified fish and milk.

As an alternative, foods such as eggs, gizzard, and milk and their preparations, for example cheese, are also sources of B vitamins that are safe for consumption by the elderly. Also consult your doctor whether you need to increase your intake of vitamin B complex with supplements.

Vitamin E

A study published in the British Journal of Nutrition shows that there is a relationship between nutritional intake of vitamin E and immunity processes and quality of life in the elderly. Elderly who have a higher concentration of vitamin E in their body, have a better health status. This means that vitamin E can help boost the immune system in the elderly.

This happens because vitamin E also has antioxidant properties. Antioxidants benefit immune system function and can increase the body's response to inflammation. If the immune system is working properly, the body can fight viruses or bacteria that cause disease effectively.

Vitamin E can be easily found in fortified milk supplements or in foods such as:

Soy
Peanut butter
Spinach
Broccoli
Mango
Tomato

In other words, vitamin E is an important vitamin for the elderly because it can maintain endurance and reduce the risk of several diseases.

Vitamin D

Vitamin D is also associated with the immune system in the elderly. A study published in the Journal of Investigative Medicine states, vitamin D is not only beneficial for bone health, but also helps maintain immune function. Vitamin D can modulate innate or nonspecific immune responses such as neutrophils, eosinophils, basophils and adaptive or specific immune responses such as T cells and B cells.

Vitamin D deficiency can be related to autoimmune diseases, such as multiple sclerosis and diabetes mellitus. Therefore, daily vitamin D intake needs to be fulfilled.

Another study published in the Journal of Aging and Gerontology, which discusses the role of vitamin D in the elderly, states that the elderly are at risk of experiencing vitamin D deficiency or deficiency if they rely solely on food. This is because the foods that can be a source of vitamin D are not too varied.

Foods rich in vitamin D include salmon and tuna. However, that does not mean that vitamin D cannot be found in other foods, it's just that the amount is sometimes not enough. The elderly can also get additional vitamin D from sun exposure and are advised to take vitamin D supplements, such as milk.

Iron (iron)

A journal published in The American Journal of Clinical Nutrition in 2004 states, iron deficiency is associated with impaired immunity (innate and adaptive), making the elderly more susceptible to infection. This happens because of the decreased ability of the immune system to fight bacteria.

To help meet iron needs, one way is to eat foods and supplements.

Some foods that are high in iron are:

Fish (tuna and sardines)
Iron fortified cereals and milk
Egg
Green vegetables, such as spinach
Nuts, such as soybeans and kidney beans

Zinc

A study published in Immunity and Aging states, zinc is one of the essential nutrients or essential for the immune system in the human body, especially the elderly.

This mineral needs to be considered intake because quite often zinc deficiency or deficiency occurs in a person due to age.

The body needs zinc to increase and activate T-lymphocytes or T cells. When zinc levels are low in the body, the lymphocyte response in the immune system is also reduced. Changes in the lymphocyte response that make the lack of zinc intake associated with pneumonia in the elderly which occurs due to lung infection.

Infection can be prevented if the immune system works normally. Therefore, the elderly need to consume foods that contain zinc, such as:

Oyster
Poultry (such as chicken)
Nuts, such as kidney beans, peas, and almonds

Elderly people may experience problems meeting daily nutritional needs due to decreased body ability to absorb vitamins and minerals. Daily vitamin and mineral needs must always be met so that the body's immune system can continue to work against various exposures to viruses or bacteria that cause disease.

Therefore, consider increasing your intake of vitamins and minerals, for example, from fortified milk supplements. Milk can be a source of vitamins B12, B6, and D as well as minerals such as iron and zinc in a form that is more practical and easy to consume. You can also consult with your doctor about what vitamins and minerals your elderly need to suit their health conditions.