The most important vitamins that our bones and muscles need as we age

  1. Vitamin D and calcium, because they are essential elements in the formation and strengthening of bones, especially in women, it is recommended to take them in their late forties for people who do not suffer from health problems.
  2. Vitamin B12 is important for maintaining the health of the nerves that nourish the muscles and maintain the strength and vitality of the body’s muscles.
  3. Vitamin B6 is also important for maintaining mental health and neuromuscular coordination, which increases muscle efficiency and balance and prevents falls.
  4. Magnesium maintains muscle softness and fixation of protein and calcium in the bones, and its deficiency may expose a person to many undesirable things.
  5. Omega-3, which is one of the most important fatty substances necessary to maintain mental ability and prevent Alzheimer’s, in addition to preventing arthritis and maintaining good health.
  6. Zinc, as it maintains the balance of salts (such as calcium and potassium) in the body, and prevents infections in general, such as arthritis, and keeps eyesight and avoids falling.
  7. Selenium: It maintains memory abilities in old age and avoids dementia. It also maintains muscle strength, and is found in some seeds, such as macadamia.
  8. Potassium, which is one of the most important elements for many body functions, pressure and blood circulation, and maintains good and strong muscles and prevents osteoporosis with calcium.

You can get most of the necessary vitamins from fresh vegetables and fruits, some green leaves such as spinach and watercress, some nuts, fresh meat and salmon.

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