Seniors often have a vitamin deficiency because the natural aging process changes the processes in the body. Because fewer new cells are formed, seniors also need less energy in the form of Kcal.
However, the vitamin requirement remains the same or even increases slightly. Since the intestinal flora changes in old age, not as many vitamins are absorbed as at a young age. Conversely, this means that more vitamins have to be added and ingested with less food. This can be done either by eating more consciously, by eating more whole grains, fresh fruits and green vegetables, and lean protein, or by eating from other sources.
Some vitamins are particularly important for the body in old age. This includes vitamin D. If there is not enough vitamin D in the body, this can lead to tiredness, listlessness and even depression. It is also involved in bone metabolism and helps the body store calcium in the bones. A lack of vitamin D can promote osteoporosis.
Since vitamin D is only present in small amounts in food, such as egg yolk and oily fish, there are other ways to ensure that the body gets enough of it. Vitamin D is formed in the skin by UV radiation. Therefore, the following applies to people over 50: if they exercise enough outdoors, swap the sofa for a bench in the garden or park. In winter, you should even resort to food supplements, as the UV radiation in our latitudes is often not sufficient to produce the required vitamin D requirements. Before you do this, however, you should speak to your family doctor and have your blood count ascertained the actual need.
Furthermore, one should ensure an adequate vitamin B supply in old age. B group vitamins decrease in age, so it is often necessary to increase them with dietary supplements. This is due to a reduced production of gastric acid and digestive enzymes, which ensure the absorption of vitamins by the B group during digestion. Vitamin B12 is found in meat, eggs and dairy products. It supports memory and can prevent Alzheimer's. A breakfast with eggs, curd cheese and milk provides them with optimal vitamin B12. Too much vitamin B12 is excreted. That is why it is important to get enough of it every day.
Folic acid, or vitamin B9, is a heat sensitive vitamin. It is contained in lettuce, tomatoes, asparagus and cabbage, but also in soybeans, peas, whole grains, egg yolk and liver. There is also table salt enriched with folic acid. Folic acid interferes with various metabolic processes, but especially with blood formation.
When cooking vegetables, note that quick heating at high temperatures is much more gentle on vitamins than long cooking at low temperatures. It is therefore advisable to use steam to cook here.