How to be active after 60
Older Adults: 9 Nutrients You May Be
Missing
Getting adequate nutrition can be a challenge as you get
older. With age, the number of calories you need begins to decline. Every
calorie you consume must be packed with nutrition in
order to hit the mark.
Even then, you may fall short. "As we get older, the body becomes
less efficient at absorbing some key nutrients," says Katherine Tucker, RD,
PhD, chair of the department of health sciences at Northeastern University in
Boston. In addition, the ability to taste food declines, blunting appetite.
Some foods become difficult to chew or digest.
Several key nutrients in particular may be in short
supply as you get older. Here are the top vitamins and nutrients to look out for --
and how to get enough.
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," says
Tucker. "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, and milk products. Talk to
your doctor about whether you should take a B12 supplement.
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," says
Kathleen Zelman, RD, director of nutrition for WebMD.
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," says Zelman.
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, says Robert Heaney, MD, a
Creighton University professor of medicine and an expert on calcium and vitamin D. "The body needs both calcium
and protein for bone health," says Heaney. "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.
Joanne Koenig Coste, a former caregiver who works with older people,
says that 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 adry mouth. "I used to make one for my
mother with spinach, yogurt, a little orange juice, and a little pistachio ice
cream," she says. "My mother loved it. I'd divide it into small
portions and freeze them for her. She'd take it out in the morning and have it
for lunch." Another favorite: a smoothie of vanilla yogurt, a little
molasses and maple syrup, and a small scoop of vanilla ice cream.
Vitamin D
" Vitamin D helps the body absorb calcium,
maintain bone density, and prevent osteoporosis,"
says Zelman. 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 provide
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," says Tucker. 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," says Zelman. 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," Coste suggests. "Family can
help out with this too. When you visit your parents, 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," says Zelman. 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.
If you're an adult child trying to help your parents get more omega-3s,
Coste says to make it as easy as possible for them. She suggests buying canned
salmon to put on salad. "You can get little cans or open bigger cans and
put them in a plastic container," she says. "Put mixed greens in
another container. Then all they have to do is open the containers up and toss
them together with salad dressing."
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 3 to 5
large glasses of water each day, says Zelman. 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.
Coste says that adult children can help remind
their parents to drink enough water by buying them 4-ounce water bottles.
"As we get older, we get overwhelmed really easily," she says.
"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.
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