Health Desk. With increasing age, many changes start taking place in the body of men. Maintaining bone strength, muscle strength, eye health and immunity becomes more important than ever. After the age of 45, it is important to provide essential nutrients to the body along with a balanced diet and regular physical activity. Deficiency of some vitamins can cause fatigue, weakness and other health problems.

However, not every person needs vitamin supplements. Its requirement depends on diet, health and test results.

Pay attention to these 5 vitamins after the age of 45

1. Vitamin D:

Vitamin D helps the body absorb calcium. It is important for the normal functioning of bones and muscles. Due to its deficiency, bones may become weak and muscles may feel weak. Its sources are sunlight, fatty fish, egg yolk and foods rich in vitamin D.

2. Vitamin B12:

Vitamin B12 plays an important role in the formation of red blood cells in the body and the normal functioning of the nervous system. Its deficiency can cause fatigue, weakness, tingling in hands and feet, and in some cases, problems with memory or balance. Milk, curd, eggs, fish and meat are its main sources. Vegetarians may have to take special care to get adequate amounts of it.

3. Vitamin B9 (Folate):

Folate helps in creating new cells in the body and in the formation of red blood cells. Its deficiency can cause a type of anemia. Green leafy vegetables, pulses, chickpeas, beans and some fruits are good sources of folate. One should try to fulfill this need through a balanced diet.

4. Vitamin C:

Vitamin C helps the body produce collagen, heal wounds and absorb iron from plants. It is also an antioxidant. Amla, guava, orange, lemon, capsicum and other fruits and vegetables are its good sources. It is beneficial to include them in your daily diet.

5. Vitamin E:

Vitamin E is an antioxidant, which helps protect cells from damage. It is found in almonds, sunflower seeds, peanuts and vegetable oils. Severe deficiency is generally rare, so it is not advisable to take supplements in high doses without medical advice.

Not only vitamins, keep these things in mind too

To stay healthy after the age of 45, relying only on vitamins is not enough. Include pulses, whole grains, fruits, vegetables, nuts and appropriate sources of protein in your diet. Exercise regularly, get enough sleep, avoid smoking and do not consume alcohol. Regular checking of blood pressure, blood sugar and cholesterol is also important.