Boosting
Immunity In Seniors
People with nutrient deficiencies such as our seniors may have higher
rates of infections due to immune systems that are not working effectively.
Increasing nutrient intakes to adequate levels can improve immunity in
nutrient-deficient seniors, resulting in fewer infections.
-Chandra, R. "Effects of vitamin and trace-element supplementation
on immune responses and infection in elderly subjects." Lancet
340:1124, 1992.
Most people can get the recommended amount of vitamins they need from
eating a well-balanced diet following Canada's Food Guide to Healthy
Eating.
The best way to get vitamins is to get them directly from food sources
such as vegetables and fruit. Vegetables and fruit also contain
non-nutritive substances such as flavonoids, isothiacyantes and phenols
that have a protective role against chronic diseases. Anti-oxidant vitamins
work best when they are eaten in combination with one another, and
vegetables and fruits which are dark green or dark orange, or red and deep
blue have greater concentrations of these protective substances and
vitamins, and gives the consumer greater value for their dollar.
Here listed below is an example of the daily-recommended nutrient intake
of vitamins A, C, E, and Folic Acid. You can see where the required daily
intake of Folic Acid in women over 50 years old actually went up. From my
reading increasing natural amounts of Folic Acid seem to be a good idea for
everyone.
Recommended Daily Nutrient
Intake of Vitamins A, C, E, and Folic Acid
|
Vitamin
|
Male
|
Female
|
|
25-49
|
50-74
|
25-49
|
50-74
|
|
Vitamin A (RE)
|
1000
|
1000
|
800
|
800
|
|
Vitamin C (mg)
|
40
|
40
|
30
|
30
|
|
Vitamin E (mg)
|
9
|
7
|
6
|
6
|
|
Folic Acid (µg)
|
230
|
230
|
185
|
195
|
Source: Health Canada,
Recommended Nutrient Intakes for Canadians.
Nutrition Recommendations: The Report of the Scientific Review Committee,
Ottawa.
There is a growing evidence that vitamins C, E, and beta-carotene can help
protect against heart disease and cancer.
Some vitamins (A, D, E, K) are fat soluble and are stored in the body.
The rest (B vitamins and C) are water soluble, so we need a regular supply
of these in our diet. Vitamins play a vital role in regulating chemical
reactions in our bodies, protecting cells from destruction and converting food
into energy.
Minerals
Inorganic substances such as sodium, iron, calcium, phosphorus,
magnesium and potassium are minerals we need every day. We need them to
keep our muscles working, our blood healthy, maintaining fluid balance and
for growth, and maintenance. Minerals are important to every structure in
the body from bones and teeth to nerves and muscles. Minerals are not made
in our bodies so we need to eat certain amounts to stay healthy. We need large amounts of calcium,
phosphorus and magnesium, others such as iron, fluoride and zinc are needed
in smaller amounts. Some minerals like sodium we get in quantities that
dangerously exceed our recommended daily requirements.
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