Baycrest

18 BrainMatters SPRING|SUMMER 2020 V itamins and minerals are nutrients that our bodies need in small quantities to stay healthy and function properly. The amount needed depends on the vitamin or mineral. Ideally, if we eat a diet filled with a variety of fruits, vegetables and unprocessed, whole foods, we should get all of the necessary nutrients we need. However, as we age, it can be more challenging to consistently reach the daily quota for certain vitamins and minerals from diet alone. This is due to the impact of factors such as hormonal changes, poor appetite, diet or trouble absorbing nutrients. While maintaining a balanced diet is important at every age, older adults should pay special attention to their intake of vitamins and minerals in the foods they eat to support wellness and brain health. Particular attention should be paid to the intake of vitamin B12, calcium, vitamin D, vitamin E, fibre and potassium. "While no pill can replace a balanced diet, vitamin and mineral supplements may help older adults..." VITAMIN B12 Vitamin B12 is essential to brain health and helps maintain the body's central nervous system, red blood cell production and metabolism regulation. Absorption may decrease with age, and deficiencies in this vitamin can result in loss of appetite, weakness, fatigue, anemia and constipation. Good sources of vitamin B12 include milk, cheese, eggs, fish, poultry, meat and fortified cereals. CALCIUM Calcium is a mineral that is important for strong teeth and bones. It also helps regulate neuronal function and is involved in long-term processes, like memory. As we age, calcium is not stored in our bones as effectively, putting us at risk for sustaining injuries or osteoporosis. Good sources of calcium include dairy products, dark-green leafy vegetables, soybeans, salmon with bones, canned sardines and calcium-fortified foods. Vitamin D Vitamin D can help reduce the risk of heart disease, osteoporosis, type 2 diabetes, multiple sclerosis, depression and cancer. It has also been shown to support brain health and the absorption of calcium. Normally, vitamin D is made when our skin is exposed to the sun. As we age, our bodies begin to lose their ability to absorb vitamin D. In addition, we might not get enough sunlight, especially in the winter. To increase vitamin D intake, eat fatty fish, fish liver oils, milk products and fortified cereals. VITAMINS AND MINERALS FOR HEALTHY AGING

• Cover