Good
nutrition plays a key role in healthful aging. Nutrients needs, and the way the
body uses some nutrients, changes as we age. As we age the calories we need
decrease, however this varies based on our activity level, physical activity
and lifestyle choices we have made throughout our lives. The decline in our
metabolism is a combination of the natural loss of muscle mass and the tendency
toward less daily physical activity. Research suggests a man at age 60 needs
300 fewer daily calories than he needed at age 30s. Research suggests a woman
at age 60 needs 600 fewer daily calories than he needed at age 20s. Although
the calorie needs decreases, the need for nutrients does not decrease. In fact
the requirement for some nutrients actually increases in older adults; this is
when the choice of nutrient dense foods plays an important role. . Here are the top vitamins and nutrients to look out for and how to get enough.
9 Nutrients Older Adults May Be Missing:
Vitamin B12
B12 is important for creating red blood
cells and DNA, and for maintaining healthy nerve function. Getting enough B12
is a challenge for older people because they can’t absorb it from food as well
as younger people. Even if your diet contains enough,
you may be falling short. How to hit the mark: Eat
more foods rich in B12. The richest sources include fish, meat, poultry, eggs,
milk, dairy products, and animal organs like liver. Talk to your doctor about
whether you should take a B12 supplement. Consume fish 2 times a week, snack on
cottage cheese, drink milk at least once a day, and egg up your breakfast!
Folate/Folic
Acid
You may have heard
of folate. Too little of this essential B vitamin is known for contributing to
anemia and increasing the risk of a pregnant
woman having a baby with a neural tube defect. Older people whose diets don’t
include a lot of fruits and vegetables or fortified breakfast cereals may
be falling short. How to hit the mark: Now
that breakfast cereals are fortified with folate, deficiencies are less common. Still, if you don’t eat breakfast cereals or plenty of fruits and
vegetables, it’s wise to ask your doctor if you should take a supplement that
contains folate,
Calcium
Calcium plays many roles in the
body. But it is most important for building and maintaining strong bones.
Unfortunately, surveys show that as we age, we consume less calcium in our
diets. Calcium is so essential that if you don’t get enough, your body
will leach it out of your bones. Coming up short on calcium
has been shown to increase the risk of brittle bones and fractures. How to hit the mark: Help
yourself to three servings a day of low-fat milk and other dairy products. Other
good dietary sources of calcium include kale and broccoli, as well as juices
fortified with calcium. Calcium-rich foods are by far that best choice. The body needs both calcium and protein for
bone health. So the ideal source of calcium is dairy
products, not supplements. If you tend to steer clear of dairy products,
talk to your doctor about whether you should take a supplement. Smoothies made with yogurt,
fruit, and even vegetables can be an attractive option for people who have lost
their appetite, have trouble chewing, or have a dry mouth.
Vitamin D
Vitamin D helps the body absorbs calcium, maintain bone
density, and prevent osteoporosis. Recent findings suggest
that D may also protect against some chronic diseases, including cancer, type 1
diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In
older people, vitamin D deficiency has also been linked to increased risk of
falling. Many Americans fall short on vitamin D, which is mainly produced by
the skin when exposed to sunlight. How to hit the mark: Many foods are
fortified with vitamin D, including cereals, milk, some yogurts, and juices.
Few foods naturally contain vitamin D. However, vitamin D is found in salmon,
tuna, and eggs. Researchers are currently debating what the recommended level
of vitamin D for optimal health should be. Many experts think older people need
to take vitamin D supplements, since the skin becomes less efficient at
producing the vitamin from sunlight as we age. For now, the best advice is to
talk to your healthcare provider.
Potassium
Getting enough potassium in your diet may also help keep bones
strong. This essential mineral is vital for cell function and has also been
shown to help reduce high blood pressure and the risk of kidney stones.
Unfortunately, surveys show that many older Americans don’t get the recommended
4,700 mg of potassium a day. How to hit the mark: Fruits and
vegetables are by far the richest dietary sources of potassium. Banana, prunes,
plums, and potatoes with their skin are particularly rich in potassium. By
helping yourself to fruits and vegetables at every meal, you can get enough
potassium. If you’re considering potassium supplements, talk to your doctor
first. Just as too little potassium can be a problem, too much potassium can be very dangerous for your health.
Magnesium
Magnesium plays a crucial role in some 300 different physiological
processes. Getting enough can help keep your immune system in top shape, your
heart healthy, and your bones strong. Many whole foods, including
vegetables, contain magnesium. But it is often lost in processing. Absorption of magnesium decreases with age. Some medications older
people take, including diuretics, may also reduce magnesium absorption. How to hit the mark: Fill your
plate with as many unprocessed foods as possible, including fresh fruits,
vegetables, nuts, whole grains, beans and seeds, all of which are great sources
of magnesium.
Fiber
Fiber helps promote healthy digestion by moving foods through the
digestive tract. Foods rich in fiber, including whole grains, beans, fruits,
and vegetables, have many other health benefits, including protecting against
heart disease. If you don’t eat a lot of these whole foods, chances are
you’re not getting enough fiber. You’re not alone. Most
Americans only get about half the recommended levels. How to hit the mark: Eat more whole
grains, nuts, beans, fruits, and vegetables. Be creative. Try adding
cranberry sauce to your turkey and whole wheat bread sandwich. Family can help out with this too,
divide up pumpkin seeds, nuts, blueberries, or already-chopped vegetables into
snack size bags and leave them in the refrigerator so they're ready to
eat. And talk to your doctor about taking a fiber supplement.
Omega-3 Fats
These unsaturated fats, found
primarily in fish, have a wide range of benefits, including possibly reducing
symptoms in rheumatoid arthritis and slowing the progression of age-related
macular degeneration (AMD), a disease of reduced vision in the elderly. New evidence suggests that omega-3s may also reduce the risk of
Alzheimer’s disease and perhaps even keep the brain sharper as we age. Seafood should be part of a heart-healthy diet but omega-3
supplements have not been shown to protect against the heart. How to hit the mark: Nutrition
experts recommend helping yourself to at least two servings of fish a week.
Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats. Some
vegetable sources of omega 3 include soybeans, walnuts, flaxseed, and canola
oil. Omega 3 supplements are available but be sure to talk to your doctor
before you begin taking any supplements.
Water
Water might not seem like an
essential vitamin or mineral, but it is crucial for good health. With age,
sense of thirst may decline. Certain medicines increase the risk for becoming
dehydrated. Water is especially important if you are increasing the fiber in
your diet, since it absorbs water. In the Modified MyPyramid for Older Adults,
created by Tufts University researchers, 8 glasses of fluids a day are next to
physical activity in importance for health. How to hit the mark: Nutritionists recommend you drink 64 ounces of
water each day. One sign that you’re drinking enough is the color
of your urine. It should be pale yellow. If it is bright or dark yellow, you
may need to drink more liquids. To make sure you are drinking enough water buy 8-ounce water
bottles. As we get older, we get overwhelmed really easily. You open the refrigerator and you see big bottles of water and you
close the refrigerator. You see a small bottle of water and you think, 'I can
drink that.
Some people may need to have their
amount of fluids restricted due to medical reasons such as kidney or liver
disease. Make sure to check with your healthcare provider about a suitable fluid
intake level for you. Taking in too much fluid can be unsafe, too.
