Top 10 Fruits For Patients With Diabetes

According to the American Diabetes Association, 25.8 million Americans have diabetes and by 2020 half of all Americans will suffer from this disease.

Diabetes causes high blood sugar (glucose) levels due to lack of insulin production or function. It is mainly classified as either Type 1, in which the body fails to produce insulin, or Type 2, in which the body is not able to properly use the insulin it produces.

It is essential to control diabetes because it can lead to a host of health complications including kidney failure, nerve damage, blindness, heart attacks, strokes, poor blood circulation, hearing loss and many more.

A healthy lifestyle that includes a proper diet, exercise, proper sleep, less stress and so on plays a major role in controlling blood glucose levels. A diabetes diet plan should include foods that are high in nutrients, low in fat, moderate in calories and few sugary foods.

As fruits are generally sweet, people often think that a diabetic person should avoid eating them. But there are several fruits that are particularly effective at managing blood sugar. Packed with vitamins, minerals, antioxidants and phytonutrients, fruits are a healthy addition to any diet.

Some fruits are better than others for diabetics. Moreover, diabetics also need to consider factors like glycemic index and glycemic load as they offer information on how different foods affect blood sugar and insulin levels.

Low glycemic index foods are believed to have a beneficial effect on blood glucose control as they do not significantly impact blood sugar levels. Usually, foods with a glycemic index score of 55 and below are classified as low glycemic index foods. Those with a glycemic index score of 70 and above are considered high glycemic index foods.

Here are the top 10 fruits for diabetics.

1. Apples
The crunchy, juicy and sweet apples may offer protection against diabetes. Apples are high in soluble fiber, vitamin C and antioxidants. They also contain pectin that helps detoxify the body and remove harmful waste products as well as lowers the insulin requirements of diabetics by up to 35%.
Plus, apples help prevent heart attacks, reduce the risk of cancer and ward off eye diseases among diabetic people.

Glycemic index: ranges from 30 to 50

Suggested serving size: One small to medium-sized apple daily is recommended.

2. Cherries
Cherries have one of the lowest ratings of any fruit on the glycemic index at 22. Cherries contain antioxidants, beta-carotene, vitamin C, potassium, magnesium, iron, fiber and folate.
Plus, cherries contain anthocyanins that are known to help lower blood sugar by increasing insulin production by up to 50 percent. They also help fight heart disease, cancer and other diseases that are

Nutritional Value In An Orange

Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect and a healthy snack. 

Oranges are generally available from winter through summer with seasonal variations depending on the variety.

Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.

Nutritional Value: 

Health Benefits Of Eating Cucumber.

Cucumbers are the fourth most cultivated vegetable in the world and known to be one of the best foods for your body's overall health, often referred to as a super food.

Made up of 95 percent water, cucumbers are naturally low in calories, fat, cholesterol, and sodium.

Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family).

Their high water content helps prevent dehydration and combat the heat while their refreshing and mild taste appeals to even the pickiest eaters.Not only they provide hydration but cucumbers are also rich in vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, and can help you to avoid nutrient deficiencies. 

Here are given some of the heath benefits of eating cucumbers:

1.  Keeps you hydrated. If you are too busy to drink enough water, munch on the cool cucumber, which is 96 percent water. It will cheerfully compensate!

2. Good For Your Skin, Hair And Nails: When used topically, cucumber has a cooling and soothing effect that decreases swelling, irritation, and inflammation. Cucumber slices can be placed on the eyes to decrease morning puffiness or placed on the skin to alleviate and treat sunburn.

Silica, the wonder mineral in cucumber makes your hair and nails stronger and shinier. Cucumber has a good supply of skin-friendly minerals: magnesium, potassium, silicon. That’s why cucumber-based treatments are popular in spas.

3.  Reduce Your Risk of Cancer: Cucumbers contain polyphenols called lignans (pinoresinol,

Get Smart About Stroke - Know The Signs & Symptoms To Limit The Damage

Every 40 second in America someone suffers from a stroke, while every 4  minutes someone dies from it. These statistics are not as grim as they could be. Although with the widespread use of blood pressure medications and measures to control the blood pressure and cholesterol, the number of people who die from stroke has decreased but still it remains the number one cause for disability in the United States.

Stroke can even occur in younger people (about a quarter of strokes occur in people less than 65 years of age).

Unfortunately only about 30% of stroke victims recognize the symptoms and get to the hospital in time to receive brain saving medications.

You lose somewhere on the order of 2 million brain cells a minute during a stroke and so it is important to educate the common people to know the symptoms so that they can get the immediate help and prevent the brain damage and resulting disability.

In this article i would like to mention some of the more subtle symptoms of stroke, how you can prevent one and the new developments in the diagnosis and treatment of this debilitating brain disease.

Be FAST:
You may have probably seen the FAST acronym from the American Heart Association which says

• F is for Face
• A is for Arm weakness
• S is for Speaking difficulties
• T is for Time to call.

If you notice any facial asymmetry, or weakness in your arms or any difficulty with speech you must seek immediate medical help. Here we can add balance difficulties or any visual problems as well. 

Don't Second Guess Yourself: 

Many times when people even know the symptoms they may not recognize what is happening or may

Understanding The Food Labels.

This article briefly describes and helps you understand:

• The main sections of a food label and state what they mean
• Apply the principles of the 'use by' and 'best before' dates
• Determine foods that are appropriate for you in terms of nutritional value and compare similar foods
• Select appropriate food using the traffic light symbols
• Explain the problems associated with additives and preservatives.

What's the difference between natural and processed Foods? 

Natural foods: include Meat, fish, dairy products, bread, vegetables and fruit.

Processed foods;  Jars of sauce, convenience meals, crisps, cola type drinks and snacks are examples of processed foods. With processed foods you have no idea what you're getting unless you read the label.

A food label for instance on tinned food shows:

1; The name of the product .

2. The product company.

3. The ingredients.

4.  The customer service address and phone number

5. Any instruction for using the product. 

6. Dietary information/ allergy advice / suitable for gluten free and vegetarians etc. 

Dates on food products:
Some food products bought from the market have 'use by' or 'best before' dates on it. This is because the processed food goes off or spoils with time.
Some times Using the spoiled food can cause food poisoning a medical emergency.

There are two types of dates on food:
Use by date -  which ,means don't eat food after this date
Best before date - you can use this product after this date but it will start to get worse after this date.

Foods which spoil quickly such as protein based foods like meat, fish and dairy products have a use by date and could not be used after that date.  These food are usually kept in the fridge. 

Foods that you generally don't keep in the fridge like packet food, tinned food and jars of sauces. have a best before date. 

Nutritional information

A Balanced Diet And Healthy Eating Tips.

We are always being told that we should eat a balanced diet, but what does this actually mean and how can we achieve it?

A balanced diet is one that gives your body the nutrients it needs to function correctly.

This article will help you understand 

• The three main parts of a healthy diet (protein, carbohydrates and fats) and where to find them
• Identify the differences between simple and complex carbohydrates
• State the important reasons for having vitamins and minerals in the diet and identify some of the main sources.

The easiest way of understanding a balanced diet is to split up the food into four parts. 

1. Proteins: Protein is what which builds and repairs our bodies. Foods such as meat, fish, dairy products, beans and pulses, seeds and nuts are all excellent sources of protein

2. Carbohydrates: Carbohydrates are found in a number of foods and give us food calories which we turn into energy
Foods such as pasta, rice, potatoes and bread are all excellent sources of carbohydrates and have very little fat.

There are two types of carbohydrates: 

• simple carbohydrates (they contain no nutrients) 
• complex carbohydrates. (slowly release energy plus a source of certain vitamins and minerals) 

3. Fats: Foods such as meat, dairy products, olive oil and  sunflower oil are all sources of fat.

There are good and bad fats:

• Good fats are unsaturated, for example, olive oil, sunflower oil and other vegetable oils
• Bad fats are saturated and are found in food which comes from animals, like meat and dairy products.

Home Made Turmeric Face Mask- Get Rid of Acne, Dark circles And Eczema

Benefits of Turmeric Face Mask: Face masks are applied to a cleaned and dried skin and left for a few minutes until it completely dries and then it is rinsed off. Getting face masks at beauty salons is expensive and time consuming.

Every one of us wants a fresh glowing skin, free form acne, dark circles and eczema. 

Turmeric is an all-natural skincare ingredient that can be applied topically for glowing and a health  skin. Surprisingly, this excellent spice that we use for cooking curries can be used as a skin-brightening face mask.

Not only does this spice have amazing healing properties but it’s also a great beauty product. Turns out.  Indian brides have long used turmeric as a head-to-toe body scrub and face mask to brighten skin before their weddings.

Turmeric contains a photochemical called curcumin, which can benefit the body, both inside and out.

Turmeric mask works for acne and eczema. It reduces inflammation and redness, and promotes skin healing. Due to turmeric’s antioxidant properties, it has been used for skin rejuvenation. It helps softening lines and wrinkles, giving the face a more youthful appearance. It is also effective with rosacea – a chronic skin condition that is characterized by redness and pimples. It eases the redness and treats this disease.

The turmeric basic face mask is easy to make and acts as a moisturizer, exfoliator and reduces redness. It brightens the skin and makes it look fresh and clean.

You can also make your own face masks using ingredients found at home. Home facial masks are often better for you know exactly what ingredients go into them.

Common ingredients that work well for home facial masks are turmeric, honey, avocado, eggs, yoghurt and milk.The advantage of home facial masks is that you can try various combinations of ingredients before settling on one that suits your skin the best. This can be done without wasting a lot of money on commercial masks.

Preparation before applying the turmeric mask: Wash your face with running water and remove all makeup. If your hair is long, tie it up at the back. Wear a T-shirt you are not too attached to, in case it gets stained.

Different Ways Your Spouse Can Affect Your Health

Is your significant other keeping you health or making you sick? depends on the relationship and the personality of each partner.
The marriage vows says that the spouses will be together for each other in sickness and in health but some research now shows that marriage itself sometimes may determine whether you get ill or stay healthy. It is well own fact that a good marriage is better for your health but there are different ways your health may be affected by your spouse.
Some recent studies have shown that married couples are more likely to survive cancer and less likely to develop dementia or be hospitalized with pneumonia compared with unmarried adults.
Here are some of the ways your relationship with your spouse may affect your health and well being.

1. If you are married for decades: Couples married for long duration and living together without any conflicts begin to have striking similarities in their physiology. Even some say that they begin to resemble and look alike but regarding the health, longtime couples have almost similar kidney functions, cholesterol levels and general strength. A study conducted by the University of Michigan showed that more than 1500 older married couples had similar blood work results.
With time couples learn to live depending on each other emotionally and physically. They eat a similar diet, have almost same physical and sleep routines which may be the answer to these similarities.

2. If one of you is depressed: Your spouse's depression could raise your own risk of developing chronic pain and even getting depressed yourself. A study at University of Edinburgh showed that while chronic pain  is caused partly by a person's age and genetics it is also affected by partner's mental health. Caring for a depressed spouse can contribute to one's own chronic pain and fatigue.

Management Of A Few Medical Emergencies

Here are given simple methods to recognize and manage a few medical emergencies.

How To Survive Your First Heart Attack

Every 34 seconds , someone in US has a heart attack, and every 60 seconds , someone dies from it. What a person does or does not in the critical first moments can make a difference between life and death. Shortening the time between arrival at ER and treatment contributes to decrease in deaths from coronary artery disease.

When your heart is in danger, every second counts. Take these steps to identify the symptoms and make it to the hospital in time.

Step 1; Recognize the symptoms (more important the less typical symptoms) :
People with a type of arterial disease called atherosclerosis in which there is build up of fat and cholesterol in the arteries in the form of plaques, can get a heart attack if a piece of this plaque breaks off and forms a clot which in turn blocks the blood flow to the heart muscle.
The classic signs of a heart attack are:

• Chest pain
• Pain or discomfort in one or both arms
• Pain in the back or shoulders,
• Sweating
• Shortness of breath
• Nausea and vomiting

Studies have shown that as many as one third of heart attack patients have no chest pain. These patients are more likely to be older, females or diabetic. In fact the older you are it is more likely you will not have the typical symptoms of heart attack. The atypical symptoms include:

Adverse Effects Of Smoking On Your Health - In Pictures

5 Reasons You Are Having Back Pain And SImple Ways To Fix Them

Most of us suffer from low back pain at some point in our life. At times we may know the reason that triggered it like after lifting a heavy box improperly or just sleeping in an abnormal posture.
But generally speaking low back pain is one of the most common reasons for doctor visits, disability and loss from work.
Read these 5 surprising reasons that might be causing you the back pain and simple tips to fix the problems.

1. You Are Feeling Down: Being upset, feeling down or more serious mood disorders like depression can show up as pain in different parts of the body most commonly affecting the lower back. A research at University of Sydney found that people who had symptoms of depression had 60% greater incidence of back pain compared to those who were not depressed.
Although the link between back pain and depression is not clearly understood , one theory is that people who are depressed or feeling down are less likely to exercise and more likely to have disturbed sleep , both of which can contribute to low back pain.

3 Red Fruits That Can Make Your Heart Stronger.

We all know the famous quote " An Apple a day keep the doctor away" Here we can add tomatoes and cranberries which are healthy fruits to keep the doctor away too.
New research shows incorporating these three red , round fruits into your daily diet can reduce your risk of heart disease as much as 40 % .
Indeed, diet can have a tremendous impact on heart health and should be the first line of defense when treating high cholesterol or high blood pressure , two of the biggest risk factors for heart disease. In many patients there can be an improvement in cholesterol levels from diet alone.
Fortunately , the antioxidant rich fruits features here are as tasty as they are healthy.

Tomatoes: A recent new study showed that eating lycopene rich foods such as tomatoes more than five times a week oven an 11 year period reduced coronary disease risk by 26%.
Its best to eat tomatoes cooked, because the heating process allows lycopene to be better absorbed.

Apples: An apple daily can reduce LDL (the bad cholesterol) by as much as 40%. A study was done on post menopausal woman and it was found to have a link between eating apple and a lowered risk of dying from heart disease. Be sure to eat the fruit as a whole rather than drinking juice because the peel has most of the anti oxidants.

Natural Ways to Fix Common Hair Problems

We all want healthy beautiful hair. Here are a few common hair problems and the natural ways to fix them.

1. Dry, Brittle Hair: 

The Cause: Excessive blow drying, chemical coloring agents, and the wrong kind of conditioner are the common culprits. Hormonal balances may be to blame , especially if you are menopausal or perimenopausal. Less common causes include: thyroid disease or autoimmune diseases. These can cause dryness and breakage of hair. Lack of proper hydration impacts hair leaving it parched and brittle. 

The Fix: Once you have ruled out possible medical causes, focus on moisturizing with super-emollient shampoos and conditioners: look for those with biotin, a B vitamin that increases the elasticity of the hair cortex to keep brittle hair from breaking. ( you can take biotin supplements too). Use a deep conditioner or hair repair formula weekly. Avoid excessively steamy showers and heat drying, both of which can strip oil from scalp and dehydrate hair, 

2. Dull Hair:

The Cause: Most often it is because of build up of hair product, spray, mousse or even conditioner that coat the hair shaft over time , causing dull hair. Chlorine from swimming pools and even in tap water can also cause dull hair. 

The Fix: Use a clarifying shapoo once a week to remove hair product buildup. Rinse hair weekly in apple cider vinegar. Keep hair locks well conditioned to promote shine and look for a conditioner that specifically focuses on luster. Plant oil serums can also bring glow back to dull hair. 

3. Frizzies: 

The Cause: In winter, cold dry air and indoor heating lead to a lack of humidity in the air leaving hair dull and frizzy and causes flyaway locks. If you have curly hair, your problem will be compounded in summer, when excess humidity in the air can make curls unmanageable. Lack of dietary fat can also lead to year round frizzies.

The Fix:  Tame frizzy, flyaway hair by spritzing your hair brush with hair spray. Combat damage and dryness with leave in conditioner. Skip brushing and use a wide toothed comb to style hair instead. Increase healthy fats in your diet .

A Guide To Living Healthy at 70 Plus

There is a lot about getting older which is out of our control like aches and pains and certain habits that has caught up with us during all those years. But there is a lot that we can do to stay healthy, fit  and mentally sound as much as possible. Research has shown that these  healthy life style changes are much easier than thought.

Step 1 : Eat Clean, Get Lean: As we get older, we usually tend to resign ourselves to live with the extra weight but the fact is that the older we get the more dangerous those extra pounds can be for our health. Don't worry here we will try to suggest a simple nutrition plan that will help your body function the best at your age.
Clean eating is used for the basic fundamental of eating the food we know is good for health - whole grains, fruits, vegetables, nuts, seeds and goof fats, and avoid high salt, sugar and trans fats.
A few simple rules to chose a smarter diet are:

1. Try to eat food in their natural state like unsalted nuts, whole fruits and vegetables. It is unfortunate that much of the food that we consume in this era is chemically altered so try to swap to two or more servings of real natural food and you will be on your way to better health.

2. Most food that comes in boxes is processed in some way or other, which means it had added things which you don't need or strips away some of a food's essential goodness. So try to eat food with the least amount of processing. The closer the food to its original is more better.

3. Check the label of ingredients before you buy anything to eat and the healthiest foods are the ones that contain the least ingredients.

4. Try to AVOID:

Health And Nutritional Benefits Of Grapefruits

Grapefruit is a citrus fruit commonly known for its sour and semi sweet taste. It is yellow to orange in color and spheroidal in shape with the size ranging in diameter from 10-15 cm.
Grapefruit has a number of heath and nutritional benefits , a few of them are summarized below:

1. Grapefruits are low in calories but full in nutrients, it helps lose weight while providing the essential nutrients to the body.

2. It is an excellent source of Vitamin C, which is important to support the body's immune system. Vitamin C rich fruits like grapefruit helps reduce the symptoms of common cold.

3. Grapefruit is rich in vitamins and antioxidants that prevent from condions like heart disease, stroke and cancer.

4. The Vitamin C in grapefruit acts as a natural anti histamine and protects from many allergic symptoms.

5. Grapefruit contains 'naringenin' which gives it a bitter taste. This chemical is known to help prevent the formation of kidney stones and cysts.

6. Research have shown that grapefruit can reduce gum bleeding in patients with gum disease. The rich source of Vitamic C in grapefruit helps repair and heal tissues rapidly.

7. The peculiar smell of citrus grape fruit have known to reduce stress and anxiety.

Hormonal Imbalance In Woman

Introduction:
Hormones are chemical messengers in our body that help in normal physiology of our brain, heart, bones, muscles and reproductive organs. The body functions best when all theses different hormones are balanced, Any sort of hormonal imbalances leads to various disorders depending on the type of hormone that is either abnormally high or low.
Female hormones have a major role in the life of a woman beginning as early as from puberty until menopause. At all the different stages of life, female hormones need to be balances or otherwise may lead to various problems including abnormal menstrual cycles, absence of periods, heavy periods, infertility, mood swings, premenstrual syndrome, hot flashes, disturbance in healthy sexual life etc.
In short we can say female hormonal health is not only limited to menstrual cycles and menopause but instead it is something that determines her life long well being.

Causes Of Hormonal Imbalances; In general hormones may be imbalanced due to:

• Stress
• Inadequate sleep
• Aging
• Taking synthetic hormones
• Long term use of birth control pills or injectable contraceptives containing hormones. 
• Lack of physical exercise.
• Use of artificial and synthetic food products.
• Use of certain artificial cosmetic products. 

The Major Components Of Female Endocrine System:

• Ovaries; which are the female sex organs.
• Pituitary gland: which helps control all the endocrine organs in the body.
• Hypothlamus; regulates the secretion of hormones in the pituitary gland.
•  Thyroid gland; mainly controls body metabolism but has a major role in female sexual functions as well.
• Adrenal glands.

Female Hormones: include

1. Estrogen which is secreted by the ovaries during the first half of the menstrual cycle.

2. Progesterone which is secreted in the second half of the menstrual cycle from the ovaries.

3. FSH ( the follicle stimulation hormone) is secreted from the pituitary gland and stimulated the ovaries to produce follicles one of which gets large enough to release a mature egg in the mid cycle. 

4. LH ( Leutenizing hormone) secreted from the pituitary gland and helps release a mature egg and promotes ovulation. 

5. Prolactin promotes lactation during breast feeding. 

6. Oxytocin leads to uterine contractions during labor and child birth.

Eat Iron Rich Foods- Prevent Iron Deficiency Anemia.

Introduction: Iron is an essential mineral for normal human body functions. Most importantly it is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body.

Iron Deficiency Anemia: If the body does not contain enough iron either to due lack of intake or due to excess loss , the bone marrow cannot make enough hemoglobin which leads to a condition known as anemia and when the cause is lack of iron it is called iron deficiency anemia. The major symptoms of iron deficiency anemia are:

• Feeling tired
• Lack of energy
• Difficulty breathing
• Getting breathless on minor exertion. 
• Dizziness
• Pallor
• Irritability. 
• And in severe cases signs like spoon shaped nails

Iron deficiency anemia is one of the most common types of anemia and the factors that can lead to decreased iron levels in the body include:

• More commonly seen in females of child bearing age because of regular blood loss during menstruation.
• Eating a diet deficient in iron.
• An increase in the body's need for iron for example during pregnancy and growing children. 

Preventing Iron Deficiency Anemia: You can reduce your risk of getting iron deficiency anemia by eating healthy iron containing food. Iron in the food is mainly absorbed through the upper part of the small intestine. 

Two Dietary Forms Of Iron: There are two dietary forms of iron. 

1. Heme iron: Which is derived from hemoglobin and is found in animal foods that originally contained hemoglobin such as red meat, fish and poultry. Body absorbs most iron from the heme sources.

2. Non -heme iron: it is derived from plant sources.

List Of Iron Rich Foods:

1. Meat and Eggs:

Hidden Hazards Of Over The Counter Cold Medicines And Analgesics.

Over the counter analgesics that help relive headache and minor aches and pains as well as cold medications that help relieve stuffy nose and scratchy throat, may sometimes do more harm then good. It is a misconception by many people that since they can buy these remedies without a prescription, they are safe which is not always true.
Here are some of the hazards to look for and some ways to avoid them.

1. Acetaminophen And Liver Damage: If you use acetaminophen such as Tylenol to ease arthritis pain or a backache or simply for a headache and also add a combination cold medicine for sniffles, you go well over the maximum safe daily dose of 3,000 to 4,000 mg. According to some recent statistics each year , about 78,000 people land in the emergency room for acetaminophen toxicity, which can lead to sever liver damage.
Initial symptoms include nausea, vomiting, stomach pain and loss of appetite, and sometimes these early symptoms are mistaken for vague symptoms of cold and one can take another dose of cold medicine aggravating the damage.
How to stay safe: Stay away from alcohol if you are taking acetaminophen. Take the lowest dose that brings relief, and stick to the recommended timing and read the labels carefully. Many medicines contain acetaminophen in combination and you may take more than needed without realizing it.

2. Ibuprofen, Causes Ulcers And Kidney Problems: Ibuprofen (in Advil and Mortin) is a non- steroidal anti-inflammatory drug that is effective in relieving body aches, headaches and fever. It may cause a severe allergic reaction as well, especially in people allergic to aspirin, and can cause peptic ulcers and kidney damage with chronic use.
Ibuprofen is also known to cause an increase in the risk of heart attack or stroke especially in patients who are already having an underlying heart disease or high blood pressure.
How to stay safe: Avoid alcohol beverages if you take ibuprofen regularly. Consult your doctor immediately if you develop bloody or black tarry stools. Also if you experience any changes in urination take it serious and consult the doctor as it may be an indication of underlying kidney damage.

3. Decongestants And Risk OF High Blood Pressure: Decongestants such as Triaminic and Dimetapp cold drops- relieve nasal congestion by reducing swelling and constricting blood vessels in the nose, allowing you to breathe more easily. Unfortunately decongestants have a serious side effect causing blood pressure to spike.

Supplements For Elderly People In 70's And Beyond

Introduction:
Dietary requirements changes when an individual ages. While experts recommend getting most of the nutrients from food, sometimes it is not possible. The digestive system of the human body becomes less efficient with aging and when an individual reaches 60's and 70's there becomes a limited ability to get sufficient nutrition from food alone. Before using any supplements it is always recommended to consult your doctor but here are few guidelines.

Vitamin B12:
Even a mild deficiency of vitamin B12 may put an adult at risk of dementia. This was studied and published in the Journal of the American Geriatrics Society. The acid in the stomach which is required for the absorption of vitamin B12 declines with age and therefore a person may get vitamin B12 deficiency. Vitamin B12 is essential for optimal brain function and it is recommended for adults over the age of 50 years to get most of the vitamin B12 from supplements.
Recommended dose is 2.4 micrograms daily.

Vitamin D:
Vitamin d is essential during 70's. It helps protect against illness and infections. The ideal source of vitamin D is sunlight but unfortunately elderly people are either bed ridden or get out less frequently. Also the body's ability to synthesis vitamin D from sunlight decreases with aging. This defeciency can be prevented by taking supplements. The supplements that contain vitamin D3 (cholecalciferol), an active form is more effective than its vitamin D2 counterpart.
Recommended dose is 800 IU daily.

Protein:
When an individual hits the age of 70, the ability to build muscle mass deteriorates. With aging the appetite decreases but at the same time the protein need may increase. Protein is essential for normal function of the immune system . According to Randall J. Urban, chair of the Department of Internal medicine at the University of Texas medical branch Galveston " Once you lose more than 10 percent of your muscle mass, your immune system does't function properly". The good news is that