Getting old sucks, and unless you take steps to help fight off the effects of aging you will one day look in the mirror and wonder what happened. This could be you!
Here are 6 things you should have in your diet.
Unfortunately we all age, even though I will never admit it. And its very hard to get all the nutrients we need on a daily basis from foods, so supplementing with some key vitamins is necessary to fill the gaps.
Here is a list of vitamins that will help you combat age
Vitamin D:
This by far has to be one of the most overlooked vitamins, especially for women. If you want to have healthy bones and help prevent Osteoporosis, a disease that has no specific symptoms except for the increased risk of sudden bone fractures.
If you want to know more about Osteoporosis read, are you at risk of Osteoporosis.
Vitamin D allows the body to utilize calcium and phosphorus; the average dosage for adults is 500 – 1000 IU a day.
Foods containing vitamin D include all dairy products especially milk, and the best source is the Sun. But there is a slight catch, you need to expose as much of your body as possible and limit your exposure to around 20 minutes a day to keep from getting skin cancer.
Vitamin E:
Vitamin E protects cells against the effects of free radicals, your nerves, muscles, red blood cells, and most importantly your skin from cellular aging.
This is one of the best vitamins for energy and anti aging because it helps oxygen to reach all the cells of your body.
The daily average dose for adults is 200- 1000 IU a day.
The recommended dose is 400 IU a day for healthy adults, consult your doctor if you are taking any other drugs or have any medical conditions before taking any vitamin E.
Do not take vitamin E if you are pregnant or breast-feeding, too much vitamin E can be dangerous to your health.
Foods containing vitamin E are meats, eggs, milk, and leafy vegetables.
Vitamin C:
Most people know to take vitamin C when they are sick, but it also can lower cholesterol, decrease blood clots, and help wounds to heal.
But most important it helps speed your recover from the stress you put on your body, most bodybuilders take high amounts to help them recover from their workouts.
The average dose for adults is from 500 mg to 2g.
Foods containing vitamin C are all citrus fruits, potatoes, tomatoes, leafy vegetables, berries, and cauliflower.
Vitamin B6:
B6 helps the body consume fats and proteins; it is crucial to the function of the nervous and circulatory systems.
Foods containing vitamin B6 are eggs, cheese, milk, beef, bran, cantaloupe, and wheat germ.
Vitamin B12:
B12 helps the body use proteins and carbohydrates. It can also increase energy, and improve memory, concentration.
The daily dose for most adults is 2.5 mcg.
Foods containing B12 are milk, cheese, eggs, and meat.
Most multi vitamins contain a B complex, but you can also get a B complex vitamin on its own.
Vitamin A:
This is important for stimulating bone growth and strengthening teeth, fingernails, toenails, and hair follicles. It keeps skin healthy and promotes good eyesight.
The recommended daily dosage for adults is 5000 IU weekly.
Foods containing Vitamin A are milk and other dairy products, eggs, green vegetables, yellow fruits.
Please be advised that when it comes to supplements that more is not better. And it is best to get all your nutritional needs from food.
What do you do consume to stay young?
Tags: aging, proper diet, vitamins
It’s so refreshing to find articles like the ones you post on your site. Very informative reading. I will keep you bookmarked. Thanks!
Hi, perhaps our entry might be off topic but anyhow, I’ve gone surfing about your weblog and it seems truly awesome. It is obvious you know your topic and you seem passionate about it. I am building a fresh weblog and I’m striving to make it look great, as well as offer top quality subject matter. I have discovered much at this website and also I look forward to a great deal more articles and will be coming back soon. Thanks.