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Essential Nutrients - Are you Getting Enough?
October 2006
Have you ever wondered if you are taking in all the vitamins and minerals
you need a day to keep yourself healthy? We selected 4 vitamins and minerals
that you may not be getting enough of and described them below. Are you
getting enough?
Vitamin
B-6
Out of the entire population, seniors are most likely to consume an inadequate
amount of Vitamin B-6. This vitamin is needed for protein and red blood
cell metabolism, keeping your nervous and immune systems functioning efficiently
and maintaining your blood sugar within a normal range.
Recommended amount: Men ages 51 years or older need 1.7
milligrams (mg) and women 1.5 mg per day.
Food sources: Bananas, whole grains, dairy, fortified
cereal, fish, meat, poultry, and eggs.
Example: 1 medium banana = 0.68 mg
FACT:
A deficiency of Vitamin B-6, folic acid or Vitamin B-12 may increase your
blood level of a protein called homocysteine. High levels of homocysteine
have been shown to be a risk factor for heart disease or stroke.
Vitamin
B-12
As we age, our absorption of vitamin B-12 decreases. Low amounts of B-12
can lead to a form of anemia, tiredness, weakness, constipation, numbness
or tingling in your fingers and/or toes, forgetfulness, and difficulty
thinking.
Recommended amount: Adults 19 years or older need 2.4
micrograms (µg)/day.
Food sources: Fortified breakfast cereal, eggs, fish,
meat, and poultry. The 2005 US Dietary Guidelines recommends that people
50 years or older consume B-12 in a supplement form.
Example: 1 Hard Boiled Egg = 0.6 µg
FACT:
A deficiency of Vitamin B-6, folic acid or Vitamin B-12 may increase your
blood level of a protein called homocysteine. High levels of homocysteine
have been shown to be a risk factor for heart disease or stroke.
Magnesium
Magnesium has many important functions. It is needed for over 300 reactions
that occur in your body. Getting enough magnesium helps maintain normal
muscle and nerve function, keeps the heart pumping regularly and steadily,
supports a healthy immune system, and keeps bones strong.
Recommended amount: Women 31 years or older need 320
mg/day of magnesium and men 31 years or older require 420 mg/day.
Food sources: Green vegetables, some legumes, nuts and
seeds, and whole grains.
Example: 1 slice Whole Wheat Bread = 25 mg
Vitamin
D
Vitamin D is also known as the “Sunshine Vitamin.” We need
as little as 5 to 15 minutes of sunshine per day to receive all the Vitamin
D we need to keep our bones strong, maintain a healthy immune system,
and regulate hormones. However, sun exposure is not the only way to get
enough Vitamin D.
Recommended amount: Men and Women 51 to 70 years of age
need 400 IU (International Units). 71 years or older need 600 IU.
Food sources: Fish, fortified milk and margarine, eggs,
and many other milk containing dairy products.
Example: 1 cup of fortified milk = 98 IU
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