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Nutrition definitive Guide in Your Fifties and Sixties part2

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The Definitive Guide to Eating Well in Your Fifties and Sixties part 2


It's critical to consume enough of certain crucial nutrients on a daily basis in your 50s and 60s "part 2".



B12 (cobalamin)


This vitamin is important for energy metabolism, the creation of red blood cells, DNA repair, immunological function, and brain and heart health. Because your body's ability to absorb vitamin B12 decreases after the age of 50, it's even more crucial to receive this vitamin in your diet.


Animal foods, such as meat, poultry, fish, eggs, and dairy products, as well as fortified morning cereals, are high in vitamin B12. Those who eat a vegetarian or vegan diet may be at risk for B12 deficiency.


Adults over 50 should strive for 2.4 mcg of vitamin B12 per day.


If you have low B12 levels, are vegetarian or vegan, have anaemia, or have other medical problems that impair B12 absorption, such as Crohn's disease or celiac disease, your doctor may recommend that you take a B12 supplement.



Potassium


Potassium is a mineral and an electrolyte that you require in your diet. Potassium deficiency is linked to a reduced risk of high blood pressure, stroke, and heart disease. It also aids in the maintenance of strong bones.


For example potassium  can be found in a variety of foods like:


Bananas, durian, raisins, Medjool dates, guava, peaches, oranges, potatoes, cabbage, and leafy greens are examples of fruits and vegetables.

grains in their entirety
items made from milk
Seeds and nuts

poultry and meat


Potassium RDAs for women and men are 2,600 mg and 3,400 mg, respectively. Most people can receive enough potassium from food, and supplementing should only be done under the direction of a doctor, as too much potassium can be fatal.



Antioxidants


Antioxidants aid in the neutralisation of free radical molecules that can cause oxidative stress, which is one of the leading causes of ageing and chronic disease. Vitamins like "A, C, and E", also as well as minerals like " zinc, copper, and selenium" are antioxidants.


The following foods are high in antioxidants:


fruits and veggies that are vibrant in colour

seeds and nuts

grains in their entirety

coffee and tea with dark chocolate

There is no standard dose, and there is minimal evidence to support the use of antioxidant supplements. Instead, make an effort to eat antioxidant-rich foods at each meal.

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