As we get older, our bodies start to show signs of wear and tear. Our metabolisms start to slow down, our skins become hard and tough and our organs start to rebel. Everything in our body starts to deteriorate. 

When you start to realize that you do not shed those extra pounds as easily, or when healing takes a bit longer, then you should seriously reconsider your diet. 

The food we eat contains the fuel and ingredients we need to stay healthy and as we get older, we need more healthy ingredients to sustain our bodies. Here 5 of the most essential vitamins you need as you are. 

Calcium

As you grow older, your calcium intake should increase because your body slowly but surely loses its ability to absorb the mineral. As your body takes in less calcium, your bones become less dense and brittle. The result is that your bones break easily (osteoporosis) and this is especially true for women after menopause. 

Your calcium intake should increase by 20% when you reach your seventies. Milk, yogurt and cheeses are excellent sources of calcium. So it might be a good idea to explore different cheeses and enhance your weekly menu. 

Omega 3s

Your body is unable to make Omega 3 fatty acids and that is why they are called essential oils. These fatty acids are particularly important for your eyes, brain and sperm cells. Seeing that they aid in brain function, they help fight against brain diseases like Alzheimer’s. 

Omega 3 Fish oil is one of the best sources of Omega 3, but you should consult your doctor before building a diet around foods like fatty fish, walnuts and canola oil. The intake of Omega 3 should be regulated and in balance with the rest of the foods, you ingest.    

Vitamin B12

Vitamin B12 is a key ingredient in the production of blood and nerve cells. Naturally, this vitamin comes from animal products like meat, fish, eggs and dairy. If consuming animal products is not your cup of tea, then some pills and supplements can be taken. 

As we grow older, it becomes more difficult for our bodies to break down these products and absorb vitamins. Weight loss surgery can also cause a person’s body’s lack of B12. Unfortunately, certain medications also make it difficult for people to absorb vitamin B12, so supplements would be necessary. 

Vitamin D

Vitamin D and Calcium have a very close relationship. Without Vitamin D, your body cannot absorb Calcium. Vitamin D is one of those non-negotiable vitamins that help your muscles, nerves and immune system work well. 

When a person is young, the body has a natural ability to convert the sun’s rays into Vitamin D, but that ability deteriorates later in life. Absorbing it through food also becomes a bit of a challenge, but fish like salmon, mackerel and sardines are good sources. These foods are rich in Vitamin D, which makes it ideal sources even when absorbing it is harder. 

Potassium

If there is a vitamin or mineral that is involved in almost every part of your body, it is potassium. They play a role in a person’s heart, kidneys, muscles and nerves. This wonder substance also protects a person against strokes, high blood pressure and osteoporosis. 

Although potassium can be supplemented with medication, you should consult your doctor before taking some because it can interfere with other medications. 

Rather stick to the natural stuff and eat plenty of dried apricots, potassium, spinach and dairy. See what other superfoods there are out there that contain more than one type of mineral to reduce the number of different foods you need to eat.