How Many Bottles Does A Tin Of Formula Make Vitamins and Minerals for the Over 50’s

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Vitamins and Minerals for the Over 50’s

As promised, here is an overview of important vitamins and minerals, BUT, rather than taking them separately it is better to take a multi-vitamin tablet and a mineral tablet specifically aimed at 50s.


What it can do for you, for example –

Found, for example –

Helpful hints


It promotes growth, strong bones, healthy skin, hair, teeth and gums. Build resistance to respiratory diseases. Good for the eyes, especially night blindness.

Carrots, fish oil, eggs, green and yellow vegetables, milk and milk products

10,000 iu is the average daily dose. Long term high doses can be bad for you as they can be stored in the body.


It helps maintain a healthy nervous system, muscles and heart and energy. Good for stress and helping memory.

Whole wheat, brown rice, oatmeal, bran, milk, liver, fish, vegetables, beef, pork, nuts, fruits.

It is a good idea to take all the different B vitamins in one B tablet. Smoking and alcohol can deplete the body of vitamin C

Aids in preventing the common cold, infections, helps to repair body tissues, e.g. helps to heal after surgery.

Citrus fruits, green vegetables, tomatoes, potatoes. BE CAREFUL. In general it is not a good idea to eat citrus fruits, e.g. oranges, grapefruits, etc. if you have arthritis.

It helps the body absorb iron. Vit C works best when taken with calcium and magnesium. Vit C is rapidly absorbed by the body so it is a good idea to take a time-release tablet. Smoking can destroy Vit C.


It works with calcium for strong bones and teeth

It is found through sunlight, eating lots of fish and fish oils, and dairy products

Doses greater than 5,000 iu daily are not recommended. Dark-skinned people living in northern climates often need to take extra Vit D.


It is good for the skin and helps you look younger. It helps to heal burns, and it also helps with fatigue.

Wheat germ, soybeans, broccoli, spinach and leafy greens, whole grains and eggs.

Iron tablets destroy the effectiveness of Vit E if taken together – allow 8 hours in between. Women over 50 and menopausal women should increase their Vit E intake.



It is important for strong bones and healthy teeth

Milk, cheese, soy, sardines, walnuts, sunflower seeds and green vegetables.

Calcium and iron are the two minerals most commonly deficient in a woman’s diet. Dolomite tablets are a natural form of calcium and magnesium

A bell

It is necessary for the production of red blood corpuscles (hemoglobin). Prevents iron-deficiency anemia and fatigue.

Red meat and offal, egg yolks, nuts, beans, molasses, oatmeal

For normal adults the recommended amount is 10 – 18 mg, but before increasing the amount (perhaps due to fatigue, etc.) it is better to consult your doctor. It is worth noting that ferrous sulfate, a type of metal that appears in many supplements, can destroy your Vit E: the chelated form of iron is preferred.


It is necessary for the optimal functioning of nerves and muscles. It helps fight depression. Good for the heart.

Figs, nuts (especially almonds), seeds, apples, grapefruit and apples.

People with cramp problems are often deficient in magnesium. Alcoholic beverages are usually in short supply. Dolomite (a balanced formula of magnesium and calcium) adds good quality.


It works with Vitamin E and appears to slow down the aging process. It helps a lot.

Wheat, tuna fish, onion, broccoli, tomato, bran

Selenium is essential for human nutrition. Due to intensive farming and food processing methods, most of our food is depleted of Selenium.


It is good for the immune system, muscle and blood function and brain function. It can also help with health.

Select meats such as steak and chops, wheat germ, pumpkin seeds, eggs.

Men should maintain high zinc levels, especially if they are concerned about prostrate problems. Zinc and manganese are thought to help senility in the elderly.

REMEMBER: What you put into your body is what you get out of it! So think of food as fuel and choose a food from the chart above.

Sadly, cakes, biscuits, etc.

The only result we get from eating too many buns is that we end up looking like one – the food you think!!!


Co-enzyme 10 is the ‘spark-plug’ of the body’s energy.

Ginkgo Biloba Helps maintain good circulation in the body’s extremities (very good for those who suffer from cold hands and feet). It also improves the blood supply to the brain and helps with poor memory.

Glucosamine Helps maintain connective tissue in joints and is believed to stimulate cartilage growth and promote joint function.

Echinacea Strengthens the immune system – helps prevent colds and flu.

Garlic also boosts the immune system and, importantly, has antiviral, antibacterial and antifungal properties.

Omega 3 fish oils. It helps the heart, circulation, joints and brain.

Evening Primrose Oil Good for the immune system and the appearance of the skin.

So all of the above is a bonus for the over 50s.

Now we all know that there is nothing like a nice cup of tea to lift ourselves up, and finally it is confirmed that the tea is good for us (this is surprising, as we all know from experience that if we enjoy something then it is guaranteed that someone will come to find out that it is bad for us). Research has shown that green tea contains significant health-promoting properties. So the next time you feel like ‘cupping’ up a cup of green tea – on its own or with a slice of lemon – it’s really refreshing. As a matter of interest, I recently visited a tea room where they had a selection of over 300 different teas, and guess which one you already own? Yes, Green Tea …’ you said!


Now that there is concern about the long-term use of HRT (hormone replacement therapy), many women are looking for a natural alternative to relieve menopausal symptoms and maintain a healthy lifestyle when estrogen levels drop. Phytoestrogens are oestrogens from plants that work in a similar way to ours. These are found in soymilk, soybeans, linseed, pumpkin seeds, red clover, etc. So why not cut yourself a slice of ‘feel good’ cake to go with your cup of green tea?



50 gr sunflower seeds, 50 gr pumpkin seeds, 50 gr linseeds,

50 gr sesame seeds, 50 gr almond flakes, 50 gr raisins.

100 g of cranberries, 150 g of chopped dried apricots,

2″ stalk ginger, chopped, ½ teaspoon nutmeg, ½ teaspoon cinnamon,

1 tablespoon of malt extract, 3 tablespoons of apple juice,

425 ml (approx) of soy milk (add more milk if necessary to make a soft consistency).

The way:

Mix all the dry ingredients in a large mixing bowl.

Add the cranberries, apple juice and soy milk and mix well.

Leave to soak for about an hour and a half.

Preheat the oven to 190°C.

Line a loaf tin with baking paper and spoon the mixture inside.

Cook it in a preheated oven for about l¼ hours.

When cool, slice and store in the refrigerator.

If you don’t feel inclined to bake a cake, why not include a good percentage of the above ingredients with your breakfast porridge.

Here is MY version of a nutritious/HRT breakfast.

In a microwave bowl, mix oats, pumpkin seeds, sunflower seeds, linseeds, sesame seeds, raisins; throw in all or any of the following as you like to take it – chopped dried apricots, prunes, apples, dates, almonds, walnuts, maybe a spoonful of malt syrup or honey if desired, cover with water or preferably soy milk, and microwave. about. 3-4 minutes. Eat it with a dollop of bio-yogurt on top (if desired) and you will be really set for the day – you will definitely not feel the need for a morning snack.

And while we’re talking about menopause, don’t forget the importance of looking after your bones with extra calcium.

* Healthspan in Guernsey ( offers a good range of duty free vitamins and minerals with free post and packaging. They also print a monthly educational magazine, and if you spend more than £10 (and with so many offers it’s very hard to spend less than £10) they’ll add your name to theirs.

Free monthly magazine mailing list.

Top of Page


Although in my previous column I promised not to mention chocolate, I can’t wait to pass on the good news…. Recent research has shown that chocolate is good for us – Hallelujah! I am giving below a quote from the Daily Mail, 1 June 04…….


Scientists endeared themselves to chocolate lovers yesterday when they revealed that eating the sweet can protect against heart disease. Researchers, at the University of California, San Francisco, found that dark sweet varieties with a cocoa content of more than 70 percent can be useful in blood circulation. Good blood flow is important to prevent narrowed or blocked arteries, which lead to heart attack or stroke.” …….

I have to say that I agree with the title of the newspaper, as my heart always feels when I enter my favorite chocolate bar. Only after I tear it down will my heart sink when you feel guilty. Well, as long as the dark chocolate is more than 70% cocoa solids then we don’t have to spoil the fun with guilt. And, unlike milk chocolate or other comfort foods like chocolate cake, there is an added bonus that it is impossible to put on too much weight with this ‘high cocoa’ chocolate, as it is very difficult to overindulge in rich dark chocolate.

However, don’t forget that ‘less is more’! Remember what happened when doctors told us that a glass of red wine is good for the heart? Often, people only hear ‘red wine is good for the heart’ and ignore the advice of ‘one glass’. Unfortunately, just because you’re eating a bottle of red doesn’t mean you’re eating a bottle of health. (Sorry for being a ‘party puper’). Likewise, if you’re a chocoholic, try swapping your usual milk, fudge, cream, chocolate for a small amount of high-quality dark chocolate that contains more than 70% cocoa solids – enjoy, and,

hopefully, reap the rewards.

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