Foodfacts.com observes that feeling and looking young is more within your control than you think. Much of what we become are the inevitable consequences of aging wrinkles, memory loss, an escalating risk for heart disease, osteoporosis and cancer results more from the lifestyle choices we make than from the natural aging process. And our dietary choices are just as important as using sunscreen, getting exercise and other preventive tactics.
As we age, our bodies process nutrients less efficiently, resulting in the need for us to increase our nutrient intake. For example, Vitamin D is a nutrient essential to the prevention of osteoporosis. Our bodies manufacture vitamin D when our skin is exposed to sunlight, but by our 70s our bodies produce only 40 percent of what they produced in third grade. An adequate dosage of vitamin D for people in their 20s is 200 IU; for people who are older, 400 IU to 600 IU is needed to do the same amount of work. Its impossible to say at exactly which age you should be getting this much, but because aging is a continuum, you should gradually increase your intake so that by age 60 or so you are up to around 600 IU.
The need for B vitamins increases with age as well. Three B vitamins folic acid, vitamin B6 and vitamin B12 are essential for keeping levels of a compound called homocysteine low in the blood; if allowed to rise, homocysteine contributes to heartdisease risk and possibly memory loss, according to a study in a 1998 European Journal of Pediatrics. As you age, increase your B6 dose from 2 mg to 5 mg; increase B12 over time from 2 mcg to 10 mcg. Women should take 400 mcg of folic acid daily; pregnant women should take 800 mcg daily to help prevent neuraltube defects in the fetus.
Women, in particular, should be aware that their calcium intake should increase as they age to prevent osteoporosis According to the National Institutes of Health, during the middle years, 1,000 mg each day is adequate; 1,200 mg after menopause if youre on hormone replacement therapy; 1,500 mg if you are not on HRT. During adolescence, girls should take 1,200 mg to 1,300 mg.
Source: Web MD
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