Benefits of Vitamins
An older person is likely to need increased amounts of vitamin D, B12 and E. Vitamin D helps
the body absorb calcium to prevent osteoporosis. Vitamin D sources include salmon, milk, eggs
and cheese. Vitamin B12 aids in producing red blood cells and maintains healthy nerve cells.
Meat, dairy, eggs and soy products contain vitamin B12. Balch says that vitamin E can help
protect against heart disease. This nutrient can be found in avocados, walnuts, almonds, turnip
greens and spinach.
Poor appetite, impaired absorbtion, constipation and general malaise may be caused in part
byinadequate intake or improper absorption of vitamins. While the body’s demand for
vitamins doesnot increase in old age, it is particularly important that the factors interfering
with utilisation becorrected or that the intake should be sufficient to compensate for the
poor utilisation.In the elderly when light exposure is poor, for example in those who are
house bound orinstitutionalised, vitamin D status is likely to be poor. Milk should be
included in diet of suchpeople.
It is only found in foods of animal origin like liver, butter, whole milk, and egg
yolks. However thebody is capable of converting its precursor beta-carotene into vitaminA.
These precursors arefound in all dark green vegetables and yellow-orange fruits and
vegetables.The requirement for an adult is 5000 I.U.
VITAMIN B RIBOFLAVIN
: richest sources are liver, milk, dark green leafy vegetables,
enriched breads andcereals.Recommended dietary allowance (R.D.A.) is-1.2 mg/day.
Good sources are grain products, meat, poultry, fish, nuts, and legumesR.D.A.- 6.6
Niacin equivalents/1000 cal.
: Good sources are meat, poultry, fish, and grain products.R.D.A.- 0.2 mg/gm of protein
-Found in animal foods such as milk, eggs and meat.
ood sources are citrus fruits such as oranges, lemon, grapes and
gooseberry.High level of vitamin C is found in brocolli, green pepper, tomatoes, raw cabbage,
and leafygreens of spinach, turnips and mustard.Huge amount of vitaminC is lost when the
food is cooked in large amount of water and byexternal heat.R.D.A. – 60 mg/day
occurs naturally only in foods of animal origin like liver, butter, fatty fish and
egg yolks. Thehuman body from its naturally occurring precursors also produces it. Aging
skin may havediminished capacity to synthesise vitamin D. hence the requirement in the