Although most individuals know a well-balanced diet is best for their health, it does not always result in them eating accordingly. One common barrier could be they aren’t sure what a “well-balanced diet” consists of. The United States Department of Agriculture, or USDA, has an excellent resource called MyPlate which shows the different components of a well-balanced diet. MyPlate includes fruits, vegetables, grains, protein, and dairy. By eating a diet that consists of foods from these food groups, you are providing your body with the nutrients that it needs to function properly and stay healthy. Since summer is upon us, another thing to keep in mind when thinking about a well-balanced diet is staying hydrated. The excessive heat and being in the sun can cause dehydration so it is crucial that you drink plenty of fluids, especially water. Some water can be obtained through foods, but about 80% is obtained by drinking water and beverages. In general , it is recommended that healthy women get about 91 ounces (2.7 liters) and healthy men get about 125 ounces (3.7 liters) of total water daily. While eating a well-balanced diet and consuming adequate water intake is important for all ages, it is especially important as we get older. Getting adequate nutrients and sufficient water can help to prevent a number of health conditions that are related to nutrient deficiencies such as the weakening of bones, lack of healthy red blood cells, dehydration, and many more. The preferred way for us to get the nutrients we need is through our diet, but when our diets do not contain sufficient amounts, supplementation may be appropriate.
Vitamins and minerals are nutrients that our bodies need in order to function properly. Our bodies make some vitamins, but they are not able to make all the vitamins that our bodies need so we must get the rest from our diet. On the other hand, our bodies cannot make minerals at all so they must all come from our diet. The recommended daily allowances or amount that an individual should consume of both vitamins and minerals on a daily basis varies based on age. One vitamin that is important for our health is vitamin D. The main source for vitamin D is actually the sun. A form of cholesterol in our skin is activated by sunlight and produces vitamin D. Vitamin D plays an important role in assisting in the absorption of calcium which helps make our bones strong. The active form of vitamin D is vitamin D3, and the recommended daily allowance is 600 IU for people up to age 70 and 800 IU for those over 70. Another important vitamin is vitamin B12, which you may also have heard called cyanocobalamin. Vitamin B12 can be found in a number of different foods such as dairy products, meats, poultry, seafood, and fortified breakfast cereals. The main role of vitamin B12 is red blood cell formation, nervous system maintenance, and assistance in turning food into energy. It is recommended that adults get 2.4 micrograms (mcg) of vitamin B12 per day. As far as minerals, calcium is one of the most abundant in our bodies but also one of the most common deficiencies in the elderly. Calcium is mainly found in dairy products and certain green vegetables. It is one of the main components involved in bone formation so getting adequate amounts of calcium can result in decreased risk of bone weakening as an individual gets older. The recommended daily allowance for men 51-70 years old is 1000 milligrams (mg) of calcium daily and 1200 mg for those above 70 years of age. Women 51 years of age and older should get 1,200 mg of calcium per day.
In summary, the best way to get the nutrients that your body needs is through your diet. There are several different reasons why getting the appropriate amount of vitamins and minerals daily is important. If you are unable to get the adequate amount of nutrients through your diet, supplementation may be appropriate for you. Before taking any supplements or over-the-counter medications, you should be sure to check with your physician to determine what is best for you. Since these supplements can interact with other medications you may be taking, your pharmacist can also help to determine the appropriateness of these supplements.
Author- Walgreens Employee