As you age, getting enough nutrients can be challenging. The amount of calories you need declines with age, so getting the right daily essential nutrients becomes even more important.
In general, as you get older, your body’s ability to absorb some vitamins and minerals begins to wane. This, along with a decreased appetite, can lead to nutritional deficiencies for some older adults.
That’s why a healthy diet for older adults is essential. Here are some healthy aging tips to ensure you’re getting the right nutrients for optimal health.
Vitamin B12
B12 is essential for healthy red blood cells and nerve function. Many older adults have trouble absorbing B12 from food. Even if you eat a diet rich in B12, you may not absorb as much as you should.
The key is to increase food sources rich in B12 in your diet. This includes foods such as:
- Poultry
- Meat
- Fish
- Liver
- Eggs
- Dairy products
- Fortified cereals
If you’re deficient in Vitamin B12, talk to your doctor about whether you should begin taking a B12 supplement.
Folate/Folic Acid
Folate is an essential B vitamin. A deficiency of folate can lead to anemia. Older adults who don’t don’t get enough fruits, vegetables, or fortified cereals may be deficient in this essential vitamin.
Most breakfast cereals are now fortified with folate, and this has decreased incidences of folate deficiency. If you don’t eat cereal or get enough fruits and vegetables with your meals, you may be folate deficient. It’s always a good idea to speak to your doctor before adding any supplements to your daily routine.
Calcium
Calcium plays a crucial role in a diet for older adults. It’s essential for building and maintaining healthy bones. As we get older, we tend to absorb less calcium through the foods we eat. If you don’t get adequate calcium, it can leach out of your bones, increasing your risk of fractures or brittle bones.
Ideally, you should have three servings of calcium-rich milk or dairy products daily. Some good sources of calcium include:
- Milk
- Yogurt
- Broccoli
- Kale
Your body needs calcium and protein for strong bones. If you can’t get the calcium you need through the foods you eat, talk to your doctor about whether a calcium supplement is a good option.
For older adults with reduced appetites, a smoothie made with milk, yogurt, and fruit may be a tasty option. Milkshakes can be another source of calcium that some older adults may enjoy.
Vitamin D
Vitamin D is essential in helping the body maintain bone density, absorb calcium, and prevent osteoporosis. Vitamin D deficiency can contribute to an increased risk of falling for older adults.
Many seniors are deficient in Vitamin D, which is produced when the skin receives exposure to sunlight. There are a variety of foods fortified with Vitamin D, including:
- Cereals
- Juices
- Milk
- Yogurt
Vitamin D is one of the best vitamins for aging and is found naturally in tuna, salmon, and eggs. Many experts believe older adults should take a Vitamin D supplement. The skin becomes less efficient at producing Vitamin D from sunlight the older we get. Speak to your doctor about the right sources of Vitamin D for you.
Magnesium
Magnesium plays a vital role in the physiological processes of the body. It helps keep your immune system thriving, your bones strong, and your heart healthy. Vegetables and other whole foods are high in magnesium, but this essential enzyme is often lost during processing.
Some medications such as diuretics may reduce the absorption of magnesium in the body. Eating plenty of whole grains, fresh fruit, nuts, beans, and seeds can help you maintain a healthy levels of magnesium.
Potassium
Getting enough potassium in your diet is essential for keeping your bones strong and healthy. This mineral is critical for healthy cell function, stable blood pressure, and healthy kidneys.
The recommended amount of potassium per day is 4,700 mg. Many older adults fall short of this mark. One way to get enough potassium in your diet is to increase your intake of fruits and vegetables, such as prunes, plums, and potatoes. Potato skins, nuts, and whole grains are high in potassium.
If your potassium levels are low, your doctor can recommend a potassium supplement. Be sure to talk to your doctor first. Getting too much or too little potassium can be dangerous to your health.
Fiber
Feeling good is one of the greatest benefits of healthy aging. Getting enough fiber in your diet promotes healthy digestion. Foods rich in fiber, such as fruits, vegetables, whole grains, and beans, are good for the gut and can help protect your heart against heart disease.
Most older adults don’t get enough fiber in their diet. Eating more fiber-rich foods can aid in digestion and keep you feeling full longer. Talk to your doctor if you’re concerned with your daily fiber intake.
Omega-3 Fats
Omega-3 fats are unsaturated fats that may reduce the symptoms of rheumatoid arthritis and slow the progression of macular degeneration. Foods rich in these unsaturated fats are heart-healthy.
Nutrition experts recommend you consume two servings of fish per week. Some valuable sources of Omega 3 include:
- Sardines
- Tuna
- Mackerel
Vegetable sources of Omega 3 include:
- Soybeans
- Flaxseed
- Walnuts
- Canola oil
There are a variety of Omega 3 supplements on the market. Talk to your doctor before adding any new supplements to your dietary routine.
Water
When you consider the best nutrients for seniors, nothing is more important than water for good health. As we age, our sense of thirst tends to decline. Sipping water throughout the day is an excellent way to ensure you stay hydrated.
The Key Daily Essential Nutrients for Seniors
As we age, getting the right balance of daily essential nutrients can be a challenge. It’s important to consider the best vitamins for aging adults and how to meet their dietary needs.
At Morada Lake Hefner Senior Living, we develop individual care plans for every resident and take their unique dietary needs into consideration. We believe in offering every senior resident a fulfilling lifestyle to meet their needs.
We respect their independence while providing fun and healthy recreation, activities, and entertainment. Schedule a tour to see all that Morada Lake Hefner has to offer.
