Men who are over age 70 have special nutritional needs that should be met to ensure optimal health and wellness. This can be achieved via dietary supplementation, just like when fighting gynecomastia naturally. The tricks is to eat raw, healthy, well-balanced diet composed of nutrient-rich foods, as well as to avoid junk and processed foods that can sabotage your well-being. Remember: the older ones need higher amounts of thee key nutrients.
Here are some important nutrients to take note of:
- Vitamin B12 – This water soluble vitamin is sourced from animal products such as meat, shellfish, and dairy products. A deficiency in this nutrient is common among the elderly, mostly because of the reduced ability to absorb it. The deficiency can cause neurological and psychiatric effects, so optimize your amounts of B12 as you turn older. The RDA for men over age 70 is 2.4 micrograms a day; you may need to take a much higher dose to absorb the required amounts.
- Vitamin D – This fat-soluble vitamin is synthesized with healthy sun exposure of your skin. The unfortunate truth is that it is found in very few foods, including organ meats and cod liver oil, and in less-than-ideal amounts. beware the risk for vitamin D deficiency among older men, which requires supplementation because of the increased risk for malabsorption and insufficient time in the sun to create the right vitamin amounts. A deficiency can lead to bone disorders, rheumatoid arthritis, and cancer.
- Calcium – If you are older, you need calcium in order to sustain strong, healthy-functioning bones. The RDA for this mineral for men who are 70 years and older is 1,200 milligrams, and you can satisfy this requirement via dietary sources such as dairy, soy, and green vegetables. Take calcium in sufficient amounts (and couple it with physical activity) to reduce your risk for osteoporosis, which threatens elderly men.
- Zinc – This mineral stimulates the immune system and reduces infection risk. This is important for elderly men because they are more prone to infections as well as conditions like prostate cancer. If you are in this age range, you can benefit from zinc supplementation or dietary sources like raw oysters and wheat germ. Adults are recommended to take 8 to 11 milligrams of this mineral a day.
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