As we age, it can become difficult to get proper nutrition. With age, the amount of calories you need begins to decrease. Every calorie you consume is nutrition To hit the mark.
Still, you may run out. „As we age, our bodies become less efficient at absorbing some important nutrients,“ says Katherine Tucker, MD, PhD, dean of Northeastern University's School of Health Sciences in Boston. Additionally, the ability to taste food is impaired, leading to a loss of appetite. Some foods can be difficult to chew and digest.
multiple keys nutrients Especially as you get older, you may become deficient.here is the top vitamin Nutrients to be aware of and how to get enough of them from food. We have a wide range of options to suit different dietary preferences and budgets.
Click to download and print PDF
B12 is important to produce red color blood cell To maintain DNA and healthy neurological function. „It's harder for older people to get enough vitamin B12 because they can't absorb it as much from their diet as younger people. Even if your diet contains enough vitamin B12, you may still be deficient.“ Professor Tucker says.
How to hit the mark: Eat more foods rich in B12. The most abundant sources include fish, meat, poultry, eggs, milk, and dairy products. Talk to your doctor about whether you should take vitamin B12 supplements.
Too little of this essential B vitamin is known to contribute to symptoms such as: anemia and is increasing Risks for pregnant women I have a baby I have a neural tube defect.Elderly people whose diet does not include many things fruits and vegetables or enhanced breakfast There may be a grain shortage.
How to hit the mark: now breakfast Cereals are fortified with folic acid, and deficiencies are less common. “But if you don’t eat breakfast cereal or a lot of cereal, fruits and vegetablesIt's wise to ask your doctor whether you should take a supplement containing folic acid, says Kathleen Zelman, RD.
calcium It plays many roles in the body. However, it is most important for building and maintaining strong bones. Unfortunately, research shows that as we get older, our intake tends to decrease. calcium in our diet. ”calcium „Calcium is so essential that if you don't get enough, your body will leach it from your bones,“ Zelman says. A lack of calcium causes bones to become brittle, fracture.
How to hit the mark: Consume low-fat milk or other dairy products three times a day. Other good sources of calcium include kale and broccoli, as well as calcium-fortified juices and other drinks. Robert Heaney, M.D., a professor at Creighton University School of Medicine and an expert on calcium and calcium, says calcium-rich foods are by far the best choice. vitamin D. „For bone health, the body needs both calcium and protein,“ Heaney says. “So the ideal source of calcium is not dairy; supplementIf you tend to avoid dairy products, talk to your doctor about whether you should take supplements.
Joan König Coste, a former caregiver who works with the elderly, says smoothies made with yogurt, fruit and even vegetables can be an attractive option for people who have lost their appetite, have difficulty chewing or have disabilities. He says it is possible. dry mouth. „I was making it for her mother with spinach, yogurt, a little orange juice and a little pistachio ice cream,“ she says. „My mom loved it. I portioned it and froze it. She would take it out in the morning and eat it for lunch.“ Another of her favorites is a vanilla yogurt smoothie, a small portion. molasses and maple syrup, and a small scoop of vanilla ice cream.
”vitamin D It helps the body absorb calcium, maintain bone density, and prevent osteoporosis,” says Zelman. vitamin D deficiency It is also said to be associated with an increased risk of falls. Many Americans are deficient in vitamin D. Vitamin D is primarily produced by humans. skin If 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 studying what the recommended vitamin D levels should be for optimal health.Many experts believe that older adults need to take vitamin D. supplementThat's because as your skin ages, it becomes less efficient at producing vitamins from sunlight. The best advice at this time is to talk to your health care provider.
get enough potassium Including it in your diet may also help keep your bones strong. This essential mineral is essential for cell function and has also been shown to reduce the risk of high blood pressure and kidney stones. However, many older Americans do not consume the recommended 4,700 mg of potassium per day.
How to hit the mark: fruits and vegetables It is the richest dietary source of potassium. Bananas, prunes, plums, and potatoes with their skins are especially rich in potassium. You can get enough potassium by eating fruits and vegetables at every meal. 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 a problem. very Dangerous to health.
magnesium It plays an important role in approximately 300 different physiological processes. Consuming sufficient amounts can help keep your immune system in tip-top shape. heart I'm healthy and my bones are strong. „Many whole foods, including vegetables, contain magnesium, but it is often lost during processing,“ says Tucker. As you age, your body's ability to absorb magnesium decreases.Several medicine When older people take medications such as diuretics, magnesium absorption may be reduced.
How to hit the mark: Eat lots of fresh fruits, vegetables, nuts, whole grains, beans, and seeds. These are all good sources of magnesium.
Fiber promotes healthy digestion by moving food through the digestive tract. Fiber-rich foods such as whole grains, beans, fruits, and vegetables have many other health benefits, including preventing heart disease. „If you don't eat a lot of these whole foods, you may not be getting enough fiber,“ Zelman says. You are not alone. Most Americans only consume about half of the recommended levels.
How to hit the mark: Eat more whole grains, nuts, beans, fruits, and vegetables. Be creative. „Try adding cranberry sauce to a turkey and whole-wheat bread sandwich,“ Coste says. „Family members can also help with this. When you visit your parents, divide up pumpkin seeds, nuts, blueberries, or already chopped vegetables into snack-sized bags and store them in the fridge for immediate consumption. Please consult your doctor if you are considering taking fiber supplements.
These are a type of unsaturated fat. These are being studied for a wide range of benefits, including their potential to reduce symptoms. rheumatoid arthritis And it slows the progression of age-related macular degeneration (AMD), a disease that causes vision loss in older people. Although seafood may be part of a heart-healthy diet, omega-3 supplements have not been proven to prevent heart disease.
How to hit the mark: Nutrition experts recommend eating at least two servings of fish per week. Salmon, tuna, sardines, and mackerel are especially rich in omega-3 fats. Vegetable sources of omega-3 include soybeans, walnuts, linseed, canola oil. Omega-3 supplements are available, but consult your doctor before you start taking any supplements.
If you're an adult and want to help your parents get more omega-3 fatty acids, Coste says you should make it as easy as possible. She suggests buying canned salmon to sprinkle on salads. „You can get a small can, or you can open a large can and put it in a plastic container,“ she says. „Put the mixed greens in a separate container. All you have to do is open the container and toss with the salad dressing.“
Water is not a vitamin or mineral, but it is essential for good health. As you get older, your sense of thirst may become less sensitive. Certain medications can make you more susceptible to dehydration. Water is especially important when increasing hydration. dietary fiber in the dietbecause it absorbs water.
How to hit the mark: One sign that you're drinking enough water is the color of your urine. It should turn pale yellow. If it's light yellow or dark yellow, you may need to drink more fluid.
If you're worried that you or an elderly parent isn't drinking enough water, Coste recommends purchasing a 4-ounce water bottle. „When you see a little bottle of water, you think, 'I can drink this,'“ Coste said.
Some people may need to restrict fluids due to situations such as: kidney or liver disease.ask you health care We will provide what is best for you. Drinking too much water is also dangerous.