Vitamins, Do We Need Them?

People who are sick a lot, or worse, come down with a serious disease, must ask themselves this question. Vitamins, do we need them? We believe there is a mountain of data out there suggesting we definitely need vitamin supplements to augment what we don't get in our food. We consider our diet as highly nutritional, however, we still feel the need to add vitamins to our diet. We might add,quite a few. Each morning we immerse our bowl of oatmeal with berries and nuts and an apple on the side. That is our breakfast almost every morning to get us going for that day. We do this because breakfast is the most important meal of the day. It fuels your body with energy all day long. I am 77 years old, Gayle is 68, and all of the data on good nutrition indicates to us that we need vitamins. The bottom line is that aging bodies need these vitamin supplements more than ever. As we age the chances of suffering serious illness are greater and nutritional experts believe that poor eating habits contribute to many of these ailments. It is estimated that 30% of seniors lose the ability to make stomach acid and this will interfere with absorbing some nutrients, like B-12, B-6 and folic acid. As a result neurological changes take place like a decline in alertness, loss of memory and numbness of the extremities.

Vitamins and minerals are not the same. Do minerals help vitamins work? Yes, you bet! The bottom line is that the body will not survive without vitamins. Think of your body as a machine. It needs fuel to keep it going. It does lots of incredible things, but it cannot make its own vitamins. Vitamins must come from the food we eat or the vitamin supplements we ingest. Vitamins become the "spark plugs" that keep this machine running smoothly, strengthen the immune system, increase the energy and slow down aging. Benefits we all want to enjoy. It is an excellent practice to check with your own doctor before taking vitamins to be sure they do not interfere with any prescriptions you are already taking.

It is interesting to note that there are basically two kinds of vitamins. Fat-soluble vitamins and water-soluble vitamins. The fat-soluble ones are stored in your liver and in the fat tissues of your body until they are needed. Vitamins A, D, E and K are the fat -soluble vitamins. The water-soluble vitamins are the B complex ones and vitamin C. These vitamins are not stored, dissolve in water and are eliminated from your body by urination. Water-soluble vitamins can be destroyed or washed out during food preparation and even during food storage.

Keep in mind that we absolutely need vitamins to stay healthy and to keep our bodies functioning properly. All vitamins have specific roles to play in the maintenance of our body and its effective functioning. There are a tremendous number of vitamins out there and even though we know the essential benefits to our health, it is hard to decide which ones are essential as an individual to take. Do you need all that are offered or just a few? How much of each vitamin should you take and how often? Your needs may not be the same as others. Always check with your doctor and read up on your choices before making a final decision. Let's take a look at some of the essential and widely recommended vitamins.

Vitamin A is one of the most essential vitamins for older adults 50+. Vitamin A prevents blindness and also promotes healthy skin and hair. It is crucial for bone growth. Vitamin A is a powerful antioxidant that works to keep the immune system healthy. There are many sources for vitamin A. It is found in milk, butter, cheese and eggs, chicken, kidney, liver, fish oils, mackeral, trout and herring. Another source is beta carotene found in orange and yellow fruits and vegetables and dark green leafy vegetables. The recommended dosage for adults 50+ according to the Food and Nutrition Board of the Institute of Medicine is 900 units for men and 700 units for women.

There is quite a large group of vitamin B. B1, B2, B6, B12, niacin, biotin, folic acid and pantothenic acid. Vitamin B's are vital nutrients for cell repair, digestion, production of energy and work in the immune system. We need fewer amounts of B1,B2 and B3. B6 and B12 are found in most foods. Rarely are we deficient in these two B vitamins. Foods that are rich in vitamin B12 are; meat and poultry, yeast extracts, asparagus, broccoli, fish and seafood, dried apricots, dates and figs. Vitamin B6 is found in avocado, herring, salmon, sunflower seeds and walnuts. Other foods rich in Vitamin B are; whole grains, eggs, dairy products, milk, yogurt, leafy green vegetables and beans and peas. The Food and Nutrition Board of the Institute of medicine recommends the following dietary intakes for the 50+ age group. B1 1.2mg/daily for men. 1.1mg/d for women. B2 1.3mg/d for men and 1.1mg/d for women. B6 1.7mg/d for men and 1.5mg/d for women. B12 2.4 units for men and women.

Vitamin C is another vitamin crucial for old age. It is known to reduce cholesterol levels and helps to regulate blood pressure. Vitamin C helps the body absorb iron, heals wounds efficiently, keeps body tissues in good shape, and is important in immune system function and collagen formation. It is the most potent antioxidant vitamin. The main sources for vitamin C are found in fish, fruits and vegetables such as oranges, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit and sweet red peppers. Too much vitamin C can result in stomach upset and mouth ulcers. The recommended dosage is 90mg/d for men and 75mg/d for women. The maximum is 2000 mg/d for both men and women.

Vitamin D, also known as the sunshine vitamin, has recently been tagged "the new wonder drug". Vitamin D is the best supplement for all ages young and old. The body needs this vitamin to absorb calcium. It is the vitamin we need for strong bones, to prevent osteoporosis and for strong teeth. Seniors are at risk for bone and teeth problems if they do not get enough vitamin D. New findingsindicate that you can get your daily intake of vitamin D by spending 20 minutes in the sun without sunblock lotion. Just remember that additional exposure to the sun can be very damaging to the skin and after your 20 minutes be sure to apply adequate amounts of sunblock. Vitamin D can also be found in milk, figs, eggs, liver and fortified cereal. Recommended daily intake is about 1500 IU's. Upper limits of no more than 4000 IU's because of potential toxicity.

Vitamin E is essential for human life, everyone needs this vitamin. It is vitally important for older individuals and is the best supplement known as an antioxidant vitamin. This vitamin helps get rid of free radicals. Vitamin E protects the lungs and helps maintain the tissues in your eyes, skin and liver. It protects against prostrate cancer, heart disease and improves the immune system. It also protects fats, DNA, cell membranes and enzymes against damage. It is an anti blood clotting agent and is essential for growth development. Vitamin E can be found in whole grains, wheat germ, leafy green vegetables, sardines, egg yolks, nuts and seeds. The daily recommended dosage is 15mg for both men and women. Maximum level is 1000mg.

Vitamin K is important for the function of blood clotting in the body. It is also linked to preventing Alzheimers disease in the elderly. Vitamin K is essential for kidney functioning and bone calcification. Vitamin K is found in leafy green vegetables, dairy products, broccoli, brussel sprouts and soybean oil. The recommended daily dosage is 120 units for men and 90 for women.

Many people still believe vitamins can replace food. That is very simply NOT TRUE. All natural vitamins are only found in plants and animals and must be supplied through your diet or in dietary supplements when your body is not getting the adequate amount of nutrients it requires on a daily basis. Trying to follow all of the recommended daily dosages can make your head spin. Just remember too much of a good thing can also be harmful. Don't go overboard, stay within the recommended daily dosage and always check with your doctor before you add supplements. Eating smart can influence how you age and help you fight off disease. Here are three tips to a vitamin rich diet and a healthier you.

1. Eat a healthy diet and follow the Healthy Eating Pyramid built by the faculty in the Department of Nutrition at the Harvard School of Public Health.
2. Choose plenty of fruits, vegetables, whole grains and healthy fats.
3. Eat fish and poultry rather than red meat, potatoes, sugary drinks and salty snacks.