You need two vitamins if you are over 50

Over 50? You Might Not Be Getting Enough of These Two Vital Vitamins

As you get older as you are freer but wait some nutrient complications may occur. Elderly are at risk of having deficiency of vitamin B12 and this is due to lower acid production and then absorption level and it results in weakness and fatigue.

Vitamin D is another deficiency that affects elder people and it can be caused by low sunlight exposure, so it leads to bone loss and lower bone density. Both vitamins are needed for energy and metabolism. Women after menopause stage are at risk of bone loss and then osteoporosis.

To get enough nutrients you need to have a diet that provides sources of both vitamin D and B12. Supplements may be needed but consult your doctor first.

Breakfast: Whole eggs

Per large egg: 10% DV B12, 10% DV vitamin D

Egg whites are low in calories and fat in addition they are good for weight loss. But removing egg yolk will cause loss in both vitamin D and B12 so make sure to eat whole eggs.

You can pair eggs with fruits to have a complete meal rich in protein, carbs and fat.

Lunch: Light, canned tuna

Per 3-ounce serving: 42% DV B12, 39% DV vitamin D

Tuna is a good source of both vitamin B12 and vitamin D in addition to healthy fats, potassium and iron.

You can get more vitamin D by adding Greek yogurt.

Snack time: BOOST Original

Per bottle: 35% DV B12, 60% DV vitamin D

You can enjoy boost drinks with vitamin D and B12 along with proteins that is needed for muscle building.

Dinner: Salmon

Per 3-ounce serving: 80% DV B12, 112% DV vitamin D

Salmon is a great source of vitamin D. It also a great source of protein and vitamin B6, which is important for immune system and nerves function.

You can enjoy salmon with olive oil

Sources:

https://www.prevention.com/food-nutrition/healthy-eating/a26147086/nutrition-for-older-adults/