Vitamins and Minerals ~ What Do You Need to Know? And a Dark Chocolate Chipotle Mango Lava Cake recipe!!

2 min to read

presented by Delmanor LivingWell

Most experts agree that getting our vitamins and minerals through natural sources, versus in a bottle, is the healthiest way to maintain a balanced lifestyle. However, as we age, we may become deficient in some nutrients and require a supplement to maintain optimum health.

It’s important to consult your physician or pharmacist for advice. Some vitamins and supplements may have negative interactions with medications.

Listed below are some of the most well-known vitamins for older adults to consider:

Vitamin B6 is involved in maintaining metabolism, immune function, and brain development. B6 is found naturally in poultry, fish, and organ meats. It is also found in potatoes and other starchy vegetables as well as fruits (other than citrus).

Vitamin B12 helps to keep our nerves and blood cells healthy. It also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. The best sources for vitamin B12 are beef liver and clams. Fish, meat, poultry, eggs, milk, and other dairy products also contain B12 and some breakfast cereals, nutritional yeasts and other products may be fortified with B12.

Vitamin C is an antioxidant that boosts the body’s immune system. Vitamin C is also needed for the body to produce collagen (a protein that helps wounds heal). Fruits and vegetables are the best sources of vitamin C, particularly citrus fruits and their juice, red and green peppers, and kiwifruit. Vitamin C is also found in broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes. Fresh uncooked produce has the highest vitamin C content.

Vitamin D maintains strong bones by helping the body absorb calcium, but it’s also important for overall health. Muscles, nerves, and the immune system all need vitamin D. In combination with calcium supplements, vitamin D helps protect older adults from osteoporosis. This is one of the few vitamins that is not found in many foods naturally. The best food sources are fatty urces are fatty fish such as salmon, tuna, and mackerel. Beef liver, cheese, and egg yolks have small amounts, as do mushrooms. We also get some vitamin D when our skin is directly exposed to the sun, but the risks of long sun exposure outweigh the benefits.

Vitamin E is an antioxidant like vitamin C. It also boosts the immune system, helps widen blood vessels, and keeps blood from clotting within them. Vitamin E can be found in vegetable oils like wheat germ, sunflower, safflower, corn, and soybean. Almonds are an especially good source, as are other nuts such as peanuts and hazelnuts and seeds like sunflower seeds. You can also get vitamin E from green vegetables like spinach and broccoli.

For more information or before you start taking a new vitamin, consult your healthcare professional.


Delmanor Does Delicious!

Dark Chocolate Chipotle Mango Lava Cake From Chef Sarah

As well as being delicious, dark chocolate is actually quite nutritious. It contains fibre, antioxidants, healthy fats, and a variety of minerals. Look for quality dark chocolate with a high cocoa content of 70% or greater 


• 1 ¼ cups dark chocolate chips or squares

• ¾ cup butter

•½ cup all-purpose flour or almond flour

• ½ cup confectioners’ sugar

• 3 large eggs

• 3 egg yolks

• 1 teaspoon vanilla extract

• 1 tablespoon chipotle paste

• 2 tablespoon mango puree or Orange liquor


Preheat oven to 425 degrees F.

Grease 6 (6-ounce) custard cups.

Melt the chocolates and butter in the microwave, or in a double boiler.

Add the flour and sugar to chocolate mixture.

Stir in the eggs and yolks until smooth. Stir in the vanilla and mango/orange liqueur and chipotle paste.

Divide the batter evenly among the custard cups.

Place in the oven and bake for 14 minutes.

The edges should be firm but the center will be runny. Run a knife around the edges to loosen and invert onto dessert plates.


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