Introduction
To function normally, the body requires vitamins. With age, vitamin deficiencies become common and may lead to changes physically, mentally, and physiologically. Age-related deficiencies may be due to poor dietary intake, reduced absorption, underlying diseases, or side effects of medications. It is necessary to take adequate amounts of vitamins as supplements or from food to prevent complications related to deficiencies.
What Are Vitamins?
Vitamins are organic substances the body requires in small quantities to perform bodily functions and keep the body healthy. Vitamins can be either fat-soluble or water-soluble. Vitamins A, D, E, and K are fat-soluble, and vitamins B and C are water-soluble.
What Is the Importance of Vitamin A?
Vitamin A, also known as retinol, produces pigments in the eye's retina (light-sensitive layer). It helps to maintain healthy bones, teeth, and soft tissues. Fish, meat, poultry, vegetables, and fruits are good sources of vitamin A. Vitamin A is essential to maintain healthy vision, immunity, and the development of cells.
How Does Vitamin A Deficiency Affect Older Adults?
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Night Blindness - For the eye's retina to function well, pigments are required, which are produced with the help of vitamin A. Deficiency of this vitamin decreases the production of these pigments, causing night blindness (inability to see at night).
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Dry Eyes - Vitamin A is necessary to keep the eye's cornea (transparent part) wet and lubricated. Lack of Vitamin A will make it dry, causing dry eyes or xerophthalmia. Dry eyes are more prone to infections and ulcerations. It can gradually lead to vision loss.
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Skin Issues - Vitamin A deficiency makes the skin dry and itchy.
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Infections - Vitamin A can moisten the inner linings. Vitamin A deficiency can make the linings dry, especially that of the respiratory tract, and may cause internal infections.
Why Is Vitamin B Complex Necessary for the Elderly?
The B vitamins are B1 or thiamine, B2 or riboflavin, B3 or niacin, B5 or pantothenic acid, B6, B7 or Biotin, B12, and folic acid. Vitamin B complex can help the body derive energy from carbohydrates, proteins, and fat. These nutrients also help in cell multiplication. Cereals, legumes, seeds, milk and milk products, and meat are good sources.
Vitamin B complex gets easily destroyed while cooking or interacting with alcohol. Thiamine deficiency can cause a condition called beriberi affecting the cardiovascular, nervous, gastrointestinal, and muscular systems. In addition, excess alcohol intake can cause Wernicke-Korsakoff syndrome (wet brain), leading to brain damage due to thiamine deficiency.
Niacin deficiency is also linked with excessive alcohol consumption and may lead to pellagra. The symptoms of pellagra are dementia (affects thinking, social abilities, and memory), diarrhea, and dermatitis (skin irritation).
Vitamin B5 is responsible for producing red blood cells (RBC) and steroid hormones. Vitamin B6 helps to produce RBC and some brain chemicals. Vitamin B7 aids in metabolism. Absorption of vitamin B12 decreases with age, and older people are more prone to deficiency.
Why Is Vitamin C Essential in Old Age?
Vitamin C is mainly found in citrus fruits, berries, pineapple, papaya, broccoli, and tomatoes. It is necessary to repair cartilage, bone, and teeth and heal wounds. In addition, it helps to absorb iron.
Vitamin C deficiency can cause oral manifestations like bleeding gums, gingivitis (swollen gum), and weakened tooth enamel leading to chipping off the tooth surface. It may also make the skin dry and itchy and reduces the ability to heal wounds effectively. In addition, immunity will get reduced, making the individual more susceptible to infection. Swelling and pain in the joints and drying and splitting of hair may also occur due to the deficiency.
Why Should Older People Include Vitamin D in Their Diet?
Vitamin D is essential to maintain strong bones, muscles, and teeth. Vitamin D aids in the absorption of calcium and phosphorus, which are the building blocks of bones. A deficiency of vitamin D may lead to decreased bone density, making it susceptible to fractures. Osteoporosis (bone thinning) is common in aged people, especially post-menopause women.
Vitamin D deficiency decreases immunity and increases the chances of infections and inflammation. The vitamin is also called sunlight vitamin as sunlight is an important source. With age, people prefer to stay indoors, thus developing vitamin D deficiency symptoms. Age-related muscle pain and back aches may be due to vitamin D deficiency.
What Is the Role of Vitamin E in the Elderly?
Vitamin E is stored in the liver and fatty tissues. It is an antioxidant that protects the body from the harm caused by free radicals. It improves immunity and aids in the production of red blood cells. It helps the body utilize vitamin K. It also widens the blood vessels to prevent clot formation.
Seeds, nuts, green leafy vegetables, and vegetable oils are good sources of vitamin E. The deficiency of vitamin E may weaken the immune system. It also causes damage to the nerves and muscles, leading to a decreased sensation in the arms and legs. Muscle weakness, loss of balance, and vision changes may also occur due to the deficiency.
Why Is Vitamin K Essential in Old Age?
Vitamin K is also called a clotting vitamin, as it is required for the formation of blood clots. The deficiency is rare and mainly occurs when the body cannot absorb it from the intestinal tract or as a side effect of long-term antibiotic treatments. Green leafy vegetables, sprouts, cabbage, cauliflower, broccoli, fish, meat, and liver meat are good sources of vitamin K.
People with vitamin K deficiency will show bruising on the skin and prolonged bleeding. People under anticoagulant medication (like Warfarin) should limit vitamin K-containing foods and should also take advice from the doctor about the types of food to be consumed.
How to Decrease the Risk of Vitamin Deficiency Diseases?
Eating healthy is the key to reducing the complications of deficiency diseases.
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Trying to include varieties of fruits and vegetables can add colors to the plate along with nutrients.
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Fiber-rich foods can improve digestion and may help detox and cleanse the digestive tract.
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Sprouts have increased nutritional value and can give additional crunch when added to the salad.
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Replacing soft drinks with natural fresh fruit or vegetable juices will be a qualitative move towards healthy eating.
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Including adequate vegetable or non-vegetable protein sources can increase strength in older age.
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Getting fresh air and sunlight is also essential.
Conclusion
Changes will always accompany aging. However, a healthy lifestyle can make the changes happen slowly. Eating a balanced diet is vital to provide all the necessary nutrients in adequate amounts, which will otherwise cause diseases or worsen existing health problems. It is equally essential to go out and enjoy the sun to make the mind positive. In that way, a healthy mind and strong body can also accompany aging.
