The minimum daily requirement of certain vitamins increases with age. Senior women require additional doses of these vitamins to fight age-related health problems. Although, the daily minimum recommended allowance of most vitamins can be met by eating a balanced diet, occasionally supplementation with appropriate doses of vitamin is needed to prevent deficiency of important vitamins in elderly women.
While planning your diet, make sure that your meals contain sufficient amount of foods that supply your body these essential vitamins. Vitamin supplements can be taken for a short time to fight deficiency of these important micronutrients.
Vitamins for Senior Women
Vitamin A helps to reduce the risk of age-related macular degeneration, a leading cause of blindness in elderly people. As oxidative stress is believed to play a role in inducing macular degeneration, the antioxidant effect of vitamin A is believed to prevent the condition, by protecting the retina from oxidative stress.
Vitamin A is also needed for building bones, a property that may help older women to fight osteoporosis. At least 700 mcg of vitamin A is needed daily by elderly women. Yellow and orange colored vegetables are the best sources of beta-carotene, which is converted into vitamin A in the human body. Liver and fish oil are other good sources of this vitamin.
Vitamin B6 supports brain function and metabolism. As slow down in the function of the brain and decreased metabolism rate are common signs of aging, elderly women should add enough vitamin B6 rich foods to their daily meals.
Vitamin B6 deficiency also causes anemia. To prevent deficiency of this important B vitamin consume banana, oatmeal, seeds, beans, meat and poultry.
Absorption of vitamin B12 tends to decline with age. Deficiency of this important B vitamin reduces metabolism, protein synthesis, and division of cells and increases risk of anemia. Vitamin B12 is found in egg, meat, fish, milk and dairy.
By providing nourishment to the immune system, vitamin C helps the aging body to fight infections. Sufficient intake of vitamin C helps to speed up wound healing. In elderly women, vitamin C is needed for improving the cognitive function. By supporting synthesis of the neurotransmitter noradrenaline, it reduces stress and improves alertness.
Vitamin C is also needed for aiding absorption of vitamin E, a powerful antioxidant nutrient essential for aging women. The vitamin C reserve in the body tends to decline with age. Elderly women should therefore consume sufficient vitamin C rich fruits and vegetables such as oranges, lemons, lime, berries, grapefruit, tomato and broccoli.
In older women, with the help of vitamin D, the risk of osteoporosis can be thwarted. Vitamin D supports calcium absorption and helps to transport calcium to the bones. Studies suggest that vitamin D can reduce the risk of breast cancer.
Vitamin E helps to improve the antioxidant status of the body. In elderly women, by inhibiting the activities of the harmful free radicals, the antioxidant vitamin delays age-related changes. Vitamin E helps to maintain the integrity cell membranes. Common sources of vitamin E include fish oil, sunflower oil, safflower oil, corn oil and peanut.