Too many food choices are available to Americans. This leads to selecting poor quality high sugar, high fat foods with empty calories. This causes lack of interest in healthy foods, rich in vitamins and minerals. Making a decision to say “no” to unhealthy items and “yes” to foods rich in nutrients is a health victory that yields increased energy and a longer life.
Research has demonstrated that vitamin and mineral deficiencies can reduce lifespan and cause increased risk for cardiovascular, blood sugar and other types of problems (Ames BN, 2018).
Long term, nutritional deficiencies may catch up to a person and cause destruction to the body. Ingesting foods with nutrient dense foods will truly reward the body with a robust immune system, a strong mind and an increased lifespan.
Some people may feel that they are unable to consume all the nutrients from their diet and a multiple vitamin mineral supplement may be what is needed to help provide foundational support.
It has been shown that the following vitamins and minerals are necessary to promote longevity (Ames BN, 2018):
- The B vitamins including B1, B 2, B 6, B 12, niacin, biotin, pantothenic acid and folic acid; choline, vitamin C, and the fat soluble vitamins A, D, E and K. • The minerals calcium, magnesium, chromium, zinc, copper, chloride, cobalt, iodine, manganese, molybdenum, phosphorus, potassium, selenium, sodium and sulfur and iron.
Some examples of vitamins and minerals and their benefits are:
Vitamin C found in citrus fruits is critically important for skin repair, collagen production, for the teeth and bones and immune function.
Choline is not a vitamin or mineral, but many times it is grouped with the B vitamins. It’s considered essential and found in certain foods and also as a dietary supplement. It is necessary for metabolism by providing methyl groups. It supports the brain and during the aging process it helps to promote cognitive functioning including memory.
The B vitamins are important and provide support to the cardiovascular system, have neurological benefits and protect against skin damage and vision loss. Vitamin B6, B12 and folic acid are needed for methylation in the body. They are water soluble and not stored in the body and easily lost through the urine. As individuals age, the B vitamins are not able to be absorbed as well and are also influenced by medication and alcohol. Therefore, consuming enough B vitamins is essential with aging.
Foods such as green leafy vegetables, fruits, and juices contain rich sources of folic acid. A study was performed that demonstrated that folic acid inhibits the target of rapamycin (mTOR) and insulin/insulin growth factor. This is a mechanism that reduces oxidative stress, helps to delay aging and extends longevity in organisms (Rathor L et al, 2015). Since absorption is an issue for some individuals, a particular form of folic acid, 5-MTHF has been shown to be a more bioavailable source (Bayes J et al, 2019).
Calcium is a mineral necessary to prevent bone loss and zinc is important for the skin, nerves and immune system function
In summary, many food choices are available, but making the right selections will lead to boosting health and longevity. Choosing foods with a rich source of vitamins and minerals is important. Many research studies have demonstrated the importance of vitamins and minerals to help extend lifespan.
This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. It is not for advertising purposes.
