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Essential Vitamins An update from Dana Pierce, Nutrition Administrator Vitamins are essential nutrients that your body needs to work properly, and people of all ages need vitamins and minerals to stay healthy. As you age, it’s especially important to make sure you are getting the right kinds. The best way to get the necessary vitamins and minerals you need are through the foods that you eat! Here are some essential vitamins and minerals your body needs, along with the foods they are found in. Calcium – milk, yogurt, cheese, kale, canned salmon with bones, fortified cereals •
Helps keep bones strong
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May help prevent bone loss, especially for women
Vitamin D – fatty fish (salmon and sardines), beef liver, egg yolks, fortified orange juice and cereal •
Helps keep bones, teeth, and muscles healthy
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May help with brain health
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Helps the body absorb calcium
Vitamin B6 – fish, beef liver, potatoes, starchy fruits and vegetables
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Helps with immune health
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Helps regulate metabolism
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May help limit cognitive decline
Vitamin B12 – fish, meat, poultry, eggs, and fortified cereals •
Helps make red blood cells
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Helps keep nerves healthy
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Essential for proper functioning of the brain
Vitamin E – almonds, hazelnuts, sunflower seeds, spinach, and fortified cereals •
Acts as an antioxidant for healthy skin
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May help ward off age-related vision problems
There are plenty of delicious ways you can add the essential vitamins and minerals you need into your diet every day!
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