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Self-help
Tips for the Elderly |
Vitamins
and Health
What
are Vitamins and why are they important?
Vitamins
are micronutrients, which means that we only need them in small amounts.
They are important for maintaining health, especially in cell growth and
metabolism. Vitamins can be divided into 2 main groups, fat-soluble and
water-soluble vitamins. Water-soluble vitamins (vitamin B & C) can
dissolve in water and the excess from intake will be excreted through
urine. Fat-soluble vitamins (vitamin A, D, E, & K), on the other hand,
can only be dissolved in fat and have to rely on fat for digestion and
absorption. Prolonged excessive consumption can lead to toxic effects.
What
are the food sources of vitamins?
Vitamins
are found in various food groups. It is easy to achieve adequate intake
by following a balanced diet according to the “Healthy Food Guide
Pyramid” recommendations.
Good sources of vitamin B complex include grain products, meats and
vegetables. Vitamin B12 is responsible for red blood cell metabolism.
Inadequate consumption may lead to anemia. Meats and animal products
such as beef, pork, poultry, fish, egg, and milk are excellent sources
of vitamin B12. Deficiency may occur in vegetarians and in people
with prolonged insufficient intake of meats or meat products. Whole
grain products like whole wheat bread and oatmeal contain vitamin
B1 and B6, which help with nutrient utilization, as well as muscle
and nervous systems coordination. Folate, which also belongs to the
vitamin B family, can prevent anemia and can be found in liver, green
leafy vegetables (i.e. spinach, choi sum, etc.), orange, dried beans,
and milk. Some research has also suggested that adequate intake of
folate may lower risk of cardiovascular diseases. |
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Fruits
and vegetables are excellent sources of vitamin A and C. Vitamin A
is required for normal night vision and healthy skin. It is found
as carotenoids in deep yellow and dark green vegetables and fruits
such as carrot, tomato, papaya, pumpkin, choi sum, and spinach. Vitamin
A can also be obtained from liver, egg yolk, and fortified milk. About
half a bowl of carrot meets daily vitamin A intake recommendation.
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C is an antioxidant and is necessary for effective wound healing,
iron absorption, and immune function. A rare disease named scurvy
is caused by inadequate intake of this vitamin. Some researches have
found that it may reduce flu symptoms. The daily recommended intake
can be achieved by eating one kiwi or one large orange a day. Smoking
will destroy vitamin C in our body. Individuals who smoke and/ or
have an inadequate fruit and vegetable intake may be deficient in
vitamin C. |
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Milk
products are good sources of vitamin A and D. Vitamin D is important
for bone health, which helps to slow down bone loss and decrease fracture
risk in the elderly. Our skin can make vitamin D after exposure to
sunlight in about 10 to 15 minutes. Besides drinking vitamin D-fortified
milk or soymilk, moderate outdoor activities are important to get
enough of this vitamin. However, excessive sunbathing is unnecessary
and not recommended. |
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Plant
foods such as nuts, dried beans, and green leafy vegetables are rich
in vitamin E. Being a powerful antioxidant, this vitamin protects
our cells from damage caused by substances called “free radicals”
and it has been shown to delay the aging process. Some studies have
suggested that vitamin E can decrease the risk of cardiovascular disease
and improve cognitive function in elderly but the results are still
inconclusive. |
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| Vitamin
K is involved in blood clotting. It is found in liver, green leafy
vegetables (i.e. spinach, choi sum, broccoli, etc.) and green algae.
Elderly on anticoagulant therapy should avoid taking vitamin K-containing
supplements and should monitor their intake of vitamin K rich foods. |
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How
to preserve vitamins in food from loss during storage and cooking procedures?
Water-soluble
vitamins (vitamin B & C) are labile micronutrients. They can be destroyed
easily during food storage, processing, and cooking. Here are some ways
to minimize nutrient loss when preparing the food.
- Eat food
as soon as possible after purchase and cooking.
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- Prepare
vegetables with shorter cooking time, e.g. stir-frying with little oil.
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- Cook vegetables
with minimal water or by using microwave
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- Cut up
fruits just before eating.
What
can the elderly do if they have problem chewing fruits and vegetables?
Fruit and
vegetables are rich in vitamins. A daily intake of 6 – 8 taels of vegetables
and 2-3 servings of fruit daily can provide most of the recommended vitamins.
For elderly with impaired chewing ability, they can choose fruits with
softer texture, such as papaya, watermelon, banana, kiwi, dragon-fruit,
etc. and cut fruits into small pieces before eating. Although the levels
of water-soluble vitamins in vegetables after prolonged cooking decrease
substantially, they still contain fat-soluble vitamins, minerals and dietary
fibre, which are all beneficial to health. For those who have chewing
problems, proper cooking and texture modification methods can help them
to have adequate fruits and vegetables intake and avoid the unnecessary
use of vitamin supplements.
Do
the elderly need vitamin supplements? How can one make the right choices?
The best
way to get vitamins is through a nutritionally balanced diet as nutrients
can be better absorbed and utilized. Supplements are not substitutes for
healthy eating. They do not provide minerals, fibre, antioxidants and
phyto-chemicals that we get from foods. When nutrient intakes are insufficient,
such as in people with health problems that prevent them from eating properly,
vitamin supplementation may complement their diets in achieving the nutrition
recommendations. Until now, there is little evidence to show that vitamin
intakes higher than the suggested level can further promote health in
healthy individuals.
There are
many formulations of vitamin supplements available in the market with
different dosages which may not be suitable for everyone. The levels of
vitamins contained in the supplement are usually much higher than the
recommended level. Side effects may occur with prolonged intake of certain
vitamins. For example, liver toxicity may occur with excessive intake
of vitamin A. Adverse effects from vitamin C supplement can include stomach
discomfort and risk of developing kidney and urinary stones. Before considering
taking a supplement, consult your doctor or dietitian.
20
April 2006
Related
Topics
Healthy Eating – Food Pyramid
Common
Eating Problems for Elders
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