Day 7 – Urgent – If you have more than 50 vitamins, you carry with your body everything that grows

As age increases, the body needs more nutrients, vitamins and minerals to make up for what it is getting older.prevention"He said.

Calcium

Calcium

As you get older, you lose a little calcium every year, but over time you lose a lot of calcium, weaken your bones and become osteoporosis.

Men and women under 50 need 1,000 mg of calcium daily, but after the age of 51, women need at least 1,200 mg daily to make up for it. bone loss and osteoporosis.

Foods rich in calcium are dairy products, dairy products and oily fish such as sardines.

vitamin D

vitamin D

The main source of sunlight, which is an important vitamin for healthy bones, is that if you have enough calcium but no vitamin D, you will not be able to absorb it. Vitamin D also helps to reduce the risk of illness. Such as diabetes, cancer and heart disease.

A healthy person over the age of 50 needs at least 800 to 1,000 IU of vitamin D. Vitamin D is found in foods such as milk, salmon, eggs and mushrooms, but it's hard to get what you need in your diet. Only

Vitamin B12

Vitamin B12

According to Harvard University, up to 30% of adults over the age of 50 suffer from a problem of vitamin absorption. B12As you get older, your body produces less acid in the stomach and freezes the acidic vitamin B12 From food sources, and healthy adults need only 2.4 micrograms B12 Every day, but if you do not consume enough, you can cause neurological problems such as fatigue and mental confusion as well as foods rich in vitamin B 12: fish, poultry and eggs.

Magnesium

Magnesium

Magnesium plays a role in more than 300 physical functions. If you do not consume enough magnesium, it can lead to irregular heart rate, high blood sugar and many other problems.

Women need 320 mg a day and men have 420 mg, as well as foods rich in magnesium, avocados, seeds, beets and nuts.

Zinc

Zinc

Among the important vitamins your body needs especially with age, be sure not to exceed 40 mg per day unless the doctor has asked you.

On average, men and women over 50 need about 10 milligrams of zinc a day, and are found in lean red meat, beans, and oysters.