Vitamin B12 2. You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin.
Calcium Men age need 1, mg each day. Men age 71 need 1, mg each day. Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.
You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Magnesium mg each day. This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium.
Magnesium is also present in tap, mineral, or bottled drinking water. Potassium Men need 3, mg each day. Most women age 51 and older need 2, mg each day Many different fruits, vegetables, meats, and dairy foods contain potassium.
Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages. Sodium Men 51 and older should reduce their sodium intake to 2, mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating.
Women 51 and older should reduce their sodium intake to 2, mg each day. Vitamin B6 Most men 51 and older should aim for 1. Most women 51 and older should aim for 1. Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit other than citrus. Most women 51 and older should aim for mcg RAE each day. Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
Vitamin C Most men 51 and older should aim for 75 mg each day. Most women 51 and older should aim for 90 mg each day. Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C. For Product Registration and general enquires please contact us.
Forgotten Password. Forgotten Password? Healthy Kids. Promoting and influencing healthy food choices for children. Corny jokes for kids!
Sources: Saxelby, C. This acid dissolves the enamel on your teeth, causing tooth decay and cavities to form. Sugars found naturally in fruits, vegetables and dairy are less likely to cause tooth decay. However, fruit juices contain a lot of sugar so should only be consumed at meal times. More about preventing tooth decay. The sodium found in salt is an essential nutrient used by your body to maintain blood pressure and regulate your nerves and muscles.
Sodium attracts and holds on to water in your blood. If you consume too much salt, the volume of water in your blood increase leading to high blood pressure. If left untreated, you could be at risk of developing heart disease or a stroke. During food preparation, cooking and manufacturing, salt is used as a preservative and flavour enhancer.
You don't have to add much more to go over your daily limit. You should avoid eating too much of these too often. For a healthier option, choose lower salt versions or make your own. Three-quarters of the salt we eat is already in the food we buy, so checking the label and choosing foods that are lower in salt is one of the best ways to cut down. Fibre is an important part of a healthy balanced diet and is only found in foods that come from plants. Meat, fish and dairy products don't contain any fibre.
Foods that contain fibre make you feel fuller for longer and can help digestion. There's also evidence that eating the recommended amount of fibre can lower your risk of developing:. There are 2 types of fibre, soluble and insoluble. Your diet should contain enough of each as they help your body in different ways.
Soluble fibre dissolves in the water in your digestive system and can help to reduce cholesterol and relieve constipation. Insoluble fibre doesn't dissolve in water and passes through your digestive system without being broken down.
It helps to move other foods through your gut, keeping your bowel healthy and preventing digestive problems. If you need to eat more fibre, introduce it gradually and drink plenty of fluid. A sudden increase can lead to bloating and stomach cramps. A healthy balanced diet containing a variety of foods should provide all the vitamins your body needs to work properly. Fat-soluble vitamins are mainly found in foods that are high in natural fat - such as dairy, eggs and oily fish.
You don't need to eat these types of food every day to get enough of these vitamins. Every time you eat these foods your body stores them in your liver and body fat for future use. Vitamin D helps to regulate the amount of calcium and phosphate in the body, important for bone, teeth and muscle health. Since vitamin D is found in only a small number of foods.
In Scotland everyone over the age of 5 should consider taking a supplement with vitamin D, especially over the winter. Therefore, everyone aged over one year - including pregnant and breastfeeding women - should consider taking a daily supplement containing 10 micrograms of vitamin D.
Between April and September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. They might choose not to take a vitamin D supplement during these months. Some population groups with very little or no sunshine exposure will not obtain enough vitamin D from sunlight and are at greater risk of vitamin D deficiency. This includes:. These people should take a daily supplement containing 10 micrograms vitamin D throughout the year.
Given the uncertainty of consistent sunshine in Scotland and the risks of exposing infants months to the sun, it may be advisable for pregnant and lactating women to take a daily supplement throughout the year. In Scotland, 10 to 15 minutes of unprotected sun exposure is safe for all. After sunscreen is correctly applied, vitamin D synthesis is blocked.
Staying in the sun for prolonged periods without the protection of sunscreen increases the risk of skin cancer. Unlike fat-soluble vitamins, you need to consume water-soluble vitamins more often. Your body can't store these for future use and gets rid of any excess when you pass urine. Being water soluble, these vitamins can be lost or destroyed through heating, dissolving or exposure to air.
To keep as many of these as possible, choose to steam or grill these foods instead of boiling unless you're making soups or stews with the liquid. Thiamin is also known as vitamin B1. It helps the other B vitamins to break down and release energy from food and keep your nervous system healthy. Riboflavin is also known as vitamin B2. It helps to keep your skin, eyes and nervous system healthy and release energy from the food you eat. Niacin is also known as vitamin B3. It helps to release energy from the foods you eat and keep your skin and nervous system healthy.
Pantothenic acid helps to release energy from the food we eat. It's found naturally in most meats, vegetables and wholegrains, including:. Biotin is also known as vitamin B7 and is only needed in small amounts. It helps your body process metabolise fat. As the bacteria in your bowel make biotin, you may not need any additional biotin from your diet. However, it's still important to eat a healthy and varied diet.
Vitamin B12 is not found naturally in plants and grains. If you're vegan, you should consider taking a B vitamin supplement to reduce the risk of developing vitamin B12 deficiency anaemia. It can also help to reduce the risk of central nervous system defects - such as spina bifida - in unborn babies.
0コメント