As we age, getting enough nutrients can be a challenge. As you age, the number of calories you need starts to decrease. Every calorie you consume must be nutrient-dense to reach your goals.
Even then, you may fall short. “As we age, the body absorbs some key nutrients less efficiently,” says Dr. Catherine Tucker, chair of the Department of Health Sciences at Northeastern University in Boston. In addition, the ability to taste food decreases and appetite decreases. Some foods become difficult to chew or digest.
As we age, some key nutrients may be particularly scarce. Here are the main vitamins and nutrients to look out for, and how to get enough from food. There are a variety of options to suit every dietary preference and budget.
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B12 is important for producing red blood cells and DNA and maintaining healthy nerve function. “Getting enough vitamin B12 can be a challenge for older adults because they can’t absorb the vitamin from food as well as younger people,” Tucker said. “Even if your diet contains enough vitamin B12, you may not get it.” .
How to achieve your goals: Eat more B12-rich foods. The richest sources include fish, meat, poultry, eggs, milk and dairy products. Discuss with your doctor whether you should take B12 supplements.
The known contribution of this essential B vitamin is too small anemia and keep increasing Pregnant women’s risk of giving birth to a baby with a neural tube defect. Seniors whose diets don’t include plenty of fruits and vegetables or fortified breakfast cereals may fall short.
How to achieve your goals: Now that folic acid is added to breakfast cereals, folate deficiency is less common. “However, if you don’t eat breakfast cereal or lots of fruits and vegetables, it’s wise to ask your doctor if you should take a supplement containing folic acid,” says registered dietitian Kathleen Zelman.
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 tend to get less calcium from our diet. “Calcium is so important, and if you don’t get enough, your body will leach it out of your bones,” Zelman says. Calcium deficiency has been shown to increase the risk of osteoporosis and fractures.
How to achieve your goals: Eat three servings of low-fat milk and other dairy products each day. Other good dietary sources of calcium include kale and broccoli, as well as juices and other calcium-fortified beverages. Calcium-rich foods are by far your best option, says Robert Heaney, MD, professor of medicine at Creighton University and an expert on calcium and vitamin D. “Therefore, the ideal source of calcium is dairy products, not supplements.” If you tend to avoid dairy products, talk to your doctor about whether you should take supplements.
Joanne Koenig Coste, a former caregiver who cared for the elderly, says that for people who have a loss of appetite, difficulty chewing, or dry mouth, try yogurt, fruit or even vegetables. Smoothies may be an attractive option. “I once made one for my mom with spinach, yogurt, a little orange juice and a little pistachio ice cream,” she said. “My mom loves it. I’ll portion it out and freeze it for her to eat. She’ll take it out for lunch in the morning.” Another favorite: a vanilla yogurt smoothie with a little molasses and maple syrup, And a small spoonful of vanilla ice cream.
“Vitamin D helps the body absorb calcium, maintain bone density and prevent osteoporosis,” Zelman says. In older adults, vitamin D deficiency is also associated with an increased risk of falls. Many Americans are deficient in vitamin D, which is produced primarily by skin exposed to sunlight.
How to achieve your goals: Many foods are fortified with vitamin D, including cereals, milk, some yogurts and fruit juices. Few foods naturally contain vitamin D. Researchers are studying recommended levels of vitamin D needed for optimal health. Many experts believe that older adults need vitamin D supplements because as we age, our skin becomes less efficient at producing the vitamin from sunlight. For now, the best advice is to talk to your healthcare provider.
Getting enough potassium in your diet also helps keep your bones strong. This essential mineral is essential for cell function and has been shown to help reduce the risk of high blood pressure and kidney stones. But many older Americans don’t get the recommended 4,700 milligrams of potassium per day.
How to achieve your goals: Fruits and vegetables are by far the richest dietary sources of potassium. Bananas, prunes, prunes, and potatoes with skins are especially rich in potassium. You can get enough potassium by eating fruits and vegetables with each meal. If you are considering taking potassium supplements, talk to your doctor first. Just as too little potassium can cause problems, too much potassium can cause problems. Very Harmful to your health.
Magnesium plays a vital role in approximately 300 different physiological processes. Eating enough food 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’s often lost during processing,” Tucker says. As we age, the body’s ability to absorb magnesium decreases. Some medications taken by older adults (including diuretics) may also reduce magnesium absorption.
How to achieve your goals: Eat more fresh fruits, vegetables, nuts, whole grains, legumes and seeds. They are both great sources of magnesium.
Fiber transports food through the digestive tract and helps promote healthy digestion. Fiber-rich foods, including whole grains, legumes, fruits and vegetables, have many other health benefits, including preventing heart disease. “If you’re not eating a lot of these whole foods, you’re probably not getting enough fiber,” Zelman says. You are not alone. Most Americans get only about half of the recommended levels.
How to achieve your goals: Eat more whole grains, nuts, legumes, fruits and vegetables. Be creative. “Try adding cranberry sauce to a turkey and whole-wheat bread sandwich,” says Coster. “Family members can also help. When you visit your parents, divide pumpkin seeds, nuts, blueberries or already chopped vegetables into snack-sized bags and keep them in the refrigerator for ready consumption.” If you are considering taking a fiber supplement dosage, please consult your doctor.
These are a type of unsaturated fat. They have been studied for a variety of benefits, including potentially reducing symptoms of rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease that causes vision loss in older adults. Seafood can be part of a heart-healthy diet, but omega-3 supplements have not been proven to prevent heart disease.
How to achieve your goals: Nutrition experts recommend eating at least two servings of fish per week. Salmon, tuna, sardines and mackerel are particularly high in omega-3 fats. Some plant sources of omega-3s include soybeans, walnuts, flaxseed, and canola oil. Omega 3 supplements are available, but check with your doctor before starting any supplements.
If you’re an adult and want to help your parents get more omega-3s, make it as easy as possible for them to do so, says Coste. She recommends buying canned salmon to pair with your salad. “You can buy small cans, or you can open large cans and put them in plastic containers,” she said. “Put the mixed greens into another container. Then all they have to do is open the container and toss them with the salad dressing.”
Water is not a vitamin or mineral, but it is vital to health. As you age, your thirst may decrease. Certain medications can make dehydration more likely. Water is especially important if you are increasing fiber in your diet because it absorbs water.
How to achieve your goals: Urine color is one of the signs that you are drinking enough water. It should be light yellow in color. If it appears bright or dark yellow, you may need to drink more fluids.
If you’re concerned that you or an elderly parent isn’t drinking enough water, Coste recommends purchasing a 4-ounce water bottle. “You see a small bottle of water and you think, ‘I could drink that,'” Coster said.
Some people may need to limit fluid intake due to medical conditions such as kidney or liver disease. Ask your healthcare provider what is best for you. It may also be unsafe to take in too much fluid.
