It's very important to make sure you’re drinking enough. breakfast cereals that have vitamins added.Potassiumįoods containing folic acid help maintain good health in older age. Good sources are green vegetables and brown rice, as well as bread and breakfast cereals that have vitamins added. Folic acidįoods containing folic acid help maintain good health in older age. You should avoid taking potassium supplements unless on medical advice. PotassiumĪs you get older, your kidneys become less able to remove potassium from your blood. If a person is confined indoors for long periods then they will need a daily supplement of ten micrograms of vitamin D because their skin is not exposed to sunlight to make vitamin D.įor older adults, vitamin D with added calcium may be recommended by healthcare staff to protect bone health and guard against osteoporosis. You get vitamin D from three main sources:ĭuring the summer months most people will usually get enough vitamin D from sunlight, so you may choose not to take a supplement over the summer months (late March/ April to the end of September). Vitamin D is an essential vitamin for everyone, to help develop and maintain healthy bones, teeth and muscles. Liver is a rich source of vitamin A, so you should avoid eating liver or liver products such as pâté more than once a week, or you could eat smaller portions. Having too much vitamin A (more than 1.5mg of vitamin A every day, from food or supplements) might increase the risk of bone fracture. pulses (such as peas, beans and lentils)įoods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal.įruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C. You should eat plenty of iron-rich foods to help keep up your body's store of iron. Other sources of calcium include green leafy vegetables (such as broccoli, cabbage and spinach), soya beans and tofu. Choose lower-fat varieties when you can.Ĭalcium is also found in canned fish with bones, such as sardines. Good sources of calcium are dairy products such as milk, cheese and yoghurt. This is where bone density reduces and so the risk of fractures increases. Osteoporosis is a major health issue for older people, particularly women. The following minerals and vitamins are important in the later years of life. You should try to make sure you are getting the right amount of certain vitamins. beans, pulses, fish, eggs and other proteinsįurther information on the Eatwell guide is available at:.potatoes, bread, rice, pasta and other starchy foods.The Eatwell guide is split into five main food groups: No single food provides all the nutrients you need, so it's important to include a wide variety of foods in the diet. The Eatwell guide is used to show the different types of foods commonly eaten and the proportions that are recommended to achieve a healthy, balanced diet. It is therefore important to reduce portion sizes if activity is low, and to cut down on sugary snacks such as cakes and buns. Changes in your body result in lower energy (calorie) requirements. As you get older, it’s important you continue to eat well.
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