Vitamins are nutrients that regulate the different metabolic functions of the organism, such as, for example: healing, coagulation, iron absorption, cell formation, etc. When one of them is associated with a particular process and when a person does not receive the adequate amount of any protein, the function involved will not develop correctly.
In older adulthood, people need to consume different vitamins to maintain an optimal level of health and therefore, lead a healthy aging process. Below, we would like to tell you about four vitamins that are indispensable in this stage of life:
Vitamin B12
This vitamin is related to the health of the nervous system and cognitive function. Its deficiency increases the chances of developing depression, dementia and anemia; therefore, it is essential to consume vitamin B12 to prevent various diseases that affect the health of the elderly (Perrine, 2021).
Protein B 12 is acquired from animal proteins such as fish, poultry, seafood, eggs and dairy products (Perrine, 2021).
Vitamin C
From Vitamin C, the body generates collagen for the correct wound healing process and iron absorption. In turn, this vitamin is involved in the proper functioning of the immune system to defend the body from diseases (National Institutes Of Health, 2019).
Vitamin C is obtained by consuming citrus vegetables and fruits such as oranges, or grapefruit. In addition to broccoli, cantaloupe, strawberries and tomatoes (National Institutes Of Health, 2019).
Vitamin B9
Vitamin B9 (folate or folic acid) enables functions such as DNA production and blood cell formation. It also helps control an amino acid that is associated with the development of heart disease (Nutrifacts, n.d.).
This vitamin is obtained through the consumption of various foods, such as, for example: beef liver, green vegetables such as spinach, fruits such as oranges, nuts and beans. In addition, it can be acquired through fortified products such as some breads, cereals and different supplements (National Institutes Of Health, 2018).
Vitamin K
Vitamin K is essential for blood coagulation, prevention of cardiac and cognitive pathologies and prevention of physical disabilities. In turn, this vitamin is obtained from foods such as broccoli, liver, peas and eggs (Crouch, 2021).
Bibliographic references
Crouch, M. (2021) Are you getting enough vitamin K?
Perrine, S. Pay attention to vitamins B and D. AARP Retrieved from: https://www.aarp.org/espanol/salud/vida-saludable/info-2021/vitaminas-b12-d3-necesarias-personas-mayores.html
National Institutes of Health (2019). Vitamin C. Retrieved from: https://ods.od.nih.gov/pdf/factsheets/VitaminC-DatosEnEspanol.pdf
National Institutes of Health (2018) Folate. Retrieved from: https://ods.od.nih.gov/factsheets/Folate-DatosEnEspanol/
Nutrifacts (n.d). Vitamin B9. Retrieved from: https://www.nutri-facts.org/content/dam/nutrifacts/pdf/nutrients-pdf-es/Vitamina_B9.pdf
