Nutrients and vitamins are like an army that help to fight against age related conditions. The most effective way to build this army is to take the right vitamins and consume a healthy diet. Once you reach age 40, the body no longer works in the same way it did when you were 20. The risk of chronic diseases such as diabetes, heart disease and cancer start to increase, muscle mass begins to deteriorate and putting on weight is a lot easier. All of this means that your battle plan to remain healthy starts to look a little different. In this article you will learn about the common deficiencies in the body during aging and the right diet and supplements to overcome deficiencies.
What Are the Common Deficiencies in the Body During Aging?
As you begin to age, you should ask yourself what are the common deficiencies in the body during aging? Below is the answer to this question:
- Vitamin D Deficiency: Those suffering from a vitamin D deficiency will experience the following symptoms:
- Aches and pains, tiredness, a general sense of feeling unwell
- Severe muscle and bone weakness or pain that will make it difficult to stand from low positions and climb the stairs
- Hip, leg, and pelvis stress fractures
- A waddling gait in your walk
A simple blood test will reveal whether or not you have a vitamin D deficiency.
- Magnesium Deficiency: Those suffering from a magnesium deficiency will experience the following symptoms:
- Mood swings and behavioral disorders
- Intense PMS symptoms
- Restless leg syndrome
- Recurrent fungal or bacterial infections due to a depressed immune system or low nitric oxide levels
- Alzheimer’s disease
- Glaucoma
- Multiple sclerosis
- Migraine headaches
- Osteoporosis
- Nutrient deficiencies including potassium, calcium, vitamin B1, vitamin K
- Cramps and muscle weakness
- Liver and kidney damage
- Insomnia
- Impotence
- Cardiovascular disease and hypertension
A simple blood test will reveal whether or not you have a magnesium deficiency.
- Omega 3 Deficiency: Those suffering from an omega 3 deficiency will experience the following symptoms:
- Autoimmune diseases
- Joint pain
- Mood swings
- Heart conditions
- Dry skin
- Poor memory
A simple blood test will reveal whether or not you have an omega 3 deficiency.
- Vitamin B12 Deficiency: Those suffering from a vitamin B12 deficiency will experience the following symptoms:
- Memory loss
- Depression
- Irritability
- Disturbed vision
- Changes in your ability to move around and walk
- Pins and needles
- Mouth ulcers
- A red and sore tongue
- Skin with a pale-yellow tinge
Diet and Supplements to Overcome Deficiencies
- Vitamin D3: North American’s have a tendency to suffer from vitamin D3 deficiency. Even if you go out during the summer months, sunblock prevents the skin from absorbing the sun to get the proper amounts. Vitamin D3 is an essential nutrient because it assists the body in absorbing and retaining calcium and calcium is required to strengthen the bones. There are several benefits associated with vitamin D3, these include the following:
- Reduces the risk of autoimmune diseases such as multiple sclerosis and coronary heart disease.
- Protects against the flu by improving the immune function
- Decreases depression by regulating mood
- Suppresses appetite which enhances weight loss
- Protects the body against certain cancers by improved DNA repair
As well as taking a vitamin D deficiency, you can also get additional vitamin D from your diet in the following foods:
- Beef liver
- Egg yolks
- Cheese
- Mackerel
- Tuna
- Salmon
- Orange juice
- Soy milk
- Cereals
- Magnesium: Magnesium is required for more than 300 different reactions within the body. As well as taking a supplement, you can also get magnesium from the following foods:
- Bananas
- Dark chocolate
- Figs
- Avocados
- Black beans
- Almonds
- Yogurt or Kefir
- Pumpkin seeds
- Chard
- Spinach
- Omega 3: The body needs omega 3 for brain and heart function, they also help reduce inflammation in the body. They have proven to be beneficial for several ailments including:
- Acne
- Eczema
- Psoriasis
- Macular degeneration
- Inflammation
- Infertility
- High cholesterol
- Diabetes
- Chron’s and colitis
- Cancer
- Arthritis
- Depression and anxiety
- Alzheimer’s disease
- ADHD
As well as taking an omega 3 supplement, you will also find it in the following foods:
- Grass-fed dairy
- Tuna
- Natto
- Walnuts
- Chia seeds
- Flax seeds
- Grass-fed beef
- Mackerel
- Sardines
- Salmon
- Vitamin B12: The body needs vitamin B12 to keep the body’s blood and nerve cells healthy. As well as a supplement, you can also get vitamin B12 from the following foods:
- Chicken
- Liver
- Beef
- Clams
- Tuna fish
- Trout
- Fortified breakfast cereals
- Cheese
- Yogurt
- Low fat milk
- Eggs