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Vitamins and Minerals for the Over 50’s
As promised, here is an overview of the main essential vitamins and minerals, BUT, rather than taking them in isolation, it is better to take a good multi-vitamin and mineral tablet aimed specifically at the over 50s.
What it can do for you, for example –
Found in, for example –
Promotes growth, strong bones, healthy skin, hair, teeth and gums. Builds resistance to respiratory infections. Good for the eyes, especially night blindness.
Carrots, fish oils, eggs, green and yellow vegetables, milk and dairy products
10,000 iu is the average daily dose. Prolonged high doses can be bad for you as it can be stored in the body.
It helps maintain a healthy nervous system, muscles and heart and energy. Good for stress and helps memory.
Whole wheat, whole grain rice, oatmeal, bran, milk, liver, fish, vegetables, beef, pork, nuts, fruit.
It is a good idea to take all the different B vitamins in a B complex tablet. Smoking and alcohol can deplete the body of this vitamin.C
Aids in the prevention of common cold, infections, helps to repair body tissues, for example. helps to heal after surgery.
Citrus fruits, green vegetables, tomatoes, potatoes. NB. In general, it is not a good idea to eat citrus fruits, for example, oranges, grapefruits, etc., if you suffer from arthritis.
It helps the body absorb iron. Vit C works best when taken with calcium and magnesium. Vit C is excreted from the body quite quickly, so it is a good idea to take a time-release tablet. Smoking can destroy Vit C.
It works with calcium for strong bones and teeth
Acquired from sunlight, eating a lot of fish and fish oils, and dairy products
Dosages over 5,000 IU per day are not recommended. Dark-skinned people living in northern climates generally need to take supplemental Vit D.
Good for the skin and helps you look younger. It helps heal burns, and helps with fatigue.
Wheat germ, soybeans, broccoli, spinach and leafy greens, whole grains and eggs.
Iron tablets destroy the effectiveness of Vit E if taken together – allow 8 hours between. Women over 50 and menopausal women should increase their Vit E intake.
Essential for strong bones and healthy teeth
Milk, cheese, soy, sardines, nuts, sunflower and green vegetables.
Calcium and iron are the two minerals often lacking in a woman’s diet. Dolomite tablets are a natural form of calcium and magnesium
Necessary for the production of red blood cells (hemoglobin). Prevents iron deficiency anemia and fatigue.
Red meat and offal, eggs, nuts, beans, molasses, oatmeal
For normal adults, the recommended amount is 10 – 18 mg, but before increasing the amount (perhaps due to fatigue, etc.) it is better to consult your doctor. It should be noted that ferrous sulfate, a form of iron that appears in many supplements, can destroy your Vit E: the chelated form of iron is preferable.
Necessary for the optimal functioning of nerves and muscles. It helps fight depression. Good for the heart.
Figs, nuts (especially almonds), seeds, apples, grapefruit and apples.
People who suffer from cramp are often deficient in magnesium. Alcoholics are also generally deficient. Dolomite (a balanced formula of magnesium and calcium) is a good quality supplement.
It works with vitamin E and seems to slow down the aging process. It helps with energy.
Wheat germ, tuna, onions, broccoli, tomatoes, bran
Selenium is important for human nutrition. Due to intensive agriculture and food processing techniques, many of our foods are depleted of selenium.
Good for the immune system, muscle function and blood and brain function. It can also help with healing.
Choice meats such as steak and chops, corn germ, pumpkin, eggs.
Men should maintain their zinc levels, especially if they are concerned about prostrate problems. Zinc and manganese are thought to help cure senility in the elderly.
REMEMBER: What you put in your body is what comes out of your body! So think of food as fuel and choose food from the chart above.
Unfortunately, cakes, cookies, etc. they are only “comfort” foods and not nutritious fuel for the body.
The only result of us eating too many sandwiches is maybe ending up as one – which is certainly food for thought!!!
NOW HERE ARE A FEW MORE SUPPLEMENTS TO HELP YOU SPRING.
Co-enzyme 10 “Spark-plug” of the body for energy.
Ginkgo Biloba Helps maintain good circulation in the extremities (so good for those who suffer from cold hands and feet). It also improves blood supply to the brain and helps with poor memory.
Glucosamine Helps maintain connective tissue in the joints and is believed to stimulate the growth of cartilage and promote smooth functioning joints.
Echinacea Increases the immune system – an aid in the prevention of colds and flu.
Garlic also boosts the immune system and, more importantly, has antiviral, antibacterial and antifungal properties.
Fish oils Omega 3. Benefits the heart, circulation, joints and brain.
Evening Primrose Oil Good for the immune system and the appearance of the skin.
So all of the above is a bonus for the over 50s.
Now we all know that there is nothing like a nice cup of tea, and finally it has been confirmed that tea is really good for us (this is a surprise, as we all know from experience that we enjoy something then it is guaranteed that someone will come up with the discovery that it is bad for us). Research has also shown that green tea contains remarkable health-promoting properties. So the next time you feel like a “cuppa” look for green tea – drink it alone or with a slice of lemon – and it’s really refreshing. Out of interest, I recently visited a tea room where they had a selection of over 300 different teas on offer, and guess who the owner drank? Yes, green tea …’nnough said!
Now that there is concern about the long-term use of HRT (hormone replacement therapy), many women are looking for a natural alternative to relieve the symptoms of menopause and maintain a healthy lifestyle when their levels of estrogen decreases. Phytoestrogens are estrogens derived from plants that work in a similar way to our own. These are found in soy milk, soy, linseeds, pumpkin, red clover, etc. So here is an opportunity to give the recipe for what is known as “HRT CAKE”. So why not cut a slice of this ‘feel good’ cake to go with your cup of green tea?
50 gr of sunflower seeds, 50 gr of pumpkin seeds, 50 gr of flax seeds,
50 gr of sesame seeds, 50 gr of almond flakes, 50 gr of raisins.
100 g of cranberries, 150 g of chopped dried apricots,
2″ ginger, minced, ½ teaspoon nutmeg, ½ teaspoon cinnamon,
1 spoon of malt extract, 3 spoons of apple juice,
425ml (approx) soya milk (add more milk if necessary to make a smooth drizzling consistency).
Mix all the dry ingredients in a large bowl.
Add the cranberries, apple juice and soy milk and mix well.
Leave to macerate for about ½ hour.
Preheat the oven to 190°C.
Line a baking tin with baking paper and spoon the mixture.
Bake in the preheated oven for about ¼ hours.
When cold, cut and store in the freezer.
If you do not feel inclined to bake a cake, why not include a good percentage of the above ingredients with your breakfast porridge.
Here is MY version of a nutritious/HRT breakfast.
In a microwaveable dish, mix oats, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, raisins; Put in all or any of the following as your fancy takes you – chopped dried apricots, prunes, apple, dates, almonds, walnuts, even maybe a spoonful of malt extract or honey if you like, cover with water or preferably soy milk, and microwave for approx. 3-4 minutes. Eat it with a dollop of bio-yogurt on top (if you want) and you’ll be really set for the day – you certainly won’t feel the need for a mid-morning snack.
And while we’re on the subject of menopause, don’t forget the importance of taking care of your bones with extra calcium.
* Healthspan of Guernsey (www.healthspan.co.uk) offers a good range of duty free vitamins and minerals with free post and packaging. They also print a very good informative monthly magazine, and if you spend more than £10 (and with so much on offer it’s pretty hard to spend less than £10) they add your name to theirs.
mailing list for a free monthly magazine.
At the top of the page
STOP PRESSING! ! !
Although in my previous column I promised not to talk about chocolate, I can’t wait to pass on the good news…..recent research has shown that chocolate is actually good for us – Halleluiah! Below is an extract from the Daily Mail, 1 June 04…….
“CHOCOLATE ‘KEEPS YOU IN A GOOD HEART’
Scientists delighted chocolate lovers yesterday when they revealed that eating the sweet can help protect against heart disease. Researchers at the University of California, San Francisco, found that the dark variety of the sweet with a cocoa content of more than 70 percent can be beneficial to blood flow. Better blood flow is crucial to avoid narrowed or clogged arteries, which lead to a heart attack or stroke.” …….
I must say that I personally agree with the headline of the newspaper, as my heart always feels good when I put in a bar of my favorite chocolate. It’s only after I demolish it that my heart sinks when the guilt flares up. Well, as long as it is dark chocolate with more than 70% cocoa solids, then we do not need to spoil the pleasure with a sense of guilt. And, unlike milk chocolate or other comfort foods like chocolate cake, there’s the added bonus that you’re unlikely to put on too much weight with this ‘high cocoa content’ chocolate, as it’s hard enough to indulge in it. rich dark chocolate.
However, do not forget that “less is more”! Remember what happened when the medical profession informed us that “a glass of red wine is good for the heart? In general, people only heard “red wine is good for the heart” and ignored the recommendation of ” a glass”. Unfortunately, just because you consume a bottle of red does not mean that you have consumed a bottle of health. (Sorry to be a “party poor”). In the same way, if you are a chocoholic, then try exchange your usual milk, fudge, cream, chocolate for a small amount of high-quality dark chocolate containing more than 70% cocoa solids – enjoy, and,
hopefully, reap the rewards.
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