Fitness After 50: 6 Nutrients You're Not Getting Enough Of
Nutrients are essential to living a healthy lifestyle and as we age, it becomes increasingly important to stay well-nourished. Why? Consuming an adequate amount of nutrients can help ward off potential health problems and lead to a happy, healthy life. They also help fuel your body, keeping you moving and energized.
Ready to take care of your dietary needs? While you should always consult your doctor to make sure you’re addressing your specific needs, here are 6 nutrients to consider:
Most people know that consuming enough fiber is the key to keeping your digestive tract regular. But did you know that fiber also lowers your risk of heart disease, cancer and type 2 diabetes? Look for foods such as whole grain breads and cereals, fresh fruits and vegetables and legumes to add more fiber into your diet.
- Vitamin B12
Feeling lethargic? Increase your vitamin B12 intake. Vitamin B12 plays an essential role in converting food into glucose, giving you energy throughout the day. Additionally, researchers found that increased amounts of B12 can help prevent memory loss, increase mental function and improve balance. Clams, beef, fish and crab are all high in vitamin B12.
Potassium helps lower your risk of developing high blood pressure, heart disease and kidney stones. It can also help ward off muscle cramping and spasms. Looking for additional sources of this important nutrient? Try adding more potassium rich food into your diet - such as bananas, potatoes, dried fruit and fish.
A healthy calcium intake is crucial to maintaining bone health and reduces the risk of osteoporosis, a disease that causes weak and brittle bones. A calcium deficiency increases the risk of fractures. Good sources of calcium include milk, yogurt, broccoli and kale.
With aging comes muscle mass and strength loss, and physical activities become more challenging. How can you combat this? Doubling your protein intake is a good place to start. Try eating more meat, dairy products and eggs, or try a healthy protein shake.
Water is the most important nutrient and plays a crucial role in all bodily functions. Drinking enough water can also help improve kidney function, which naturally declines with age. The easiest way to remember to drink water? Keep a water bottle with you at all times throughout the day.
What do you eat to stay healthy? Let us know in the comments below.