Mature Health: Over Age 50
Studies show that some older adults are deficient in vitamins B6, B12, and folate (a B vitamin). To guard against vitamin deficiencies, plan a diet that includes food sources of these nutrients.
* Lean meats, chicken, organ meats and fish, are high in B6.
* Milk, eggs, and lean meats are excellent sources of B12.
* Asparagus, brussels sprouts, and almost all green, leafy vegetables are high in folate. Other sources are cantaloupe, orange juice, and fortified grain products.
* Citrus fruits, tomatoes, cantaloupe, strawberries, green pepper, and broccoli are rich in vitamin C.
It is also important to get adequate protein and calcium daily. Low-fat dairy products are rich sources of calcium. Two servings a day of 2 to 3 ounces of meat, chicken, or fish provide the protein you need. Other sources of protein include cooked dried beans, peanut butter, milk, and eggs.
© American Institute for Preventive Medicine