Nutrition Requirements in the Elderly

More Information About Nutrition Requirements in the Elderly

Good Health in the Twilight Years - Part 2

Vitamins and Minerals

Vitamin deficiencies may not be obvious in many older people. However, any illness puts a stress on the body and uses up all the nutrients stores and makes the person vitamin deficient. Medications also interfere with the absorption of many vitamins. Eating nutrient-dense foods becomes increasingly important when calorie needs decline but vitamin and mineral needs remain high.

The body can store fat-soluble vitamins and usually the elderly are at lower risk of fat-soluble vitamin deficiencies. It is better to provide vitamin D-fortified milk for the housebound, nursing home residents, and anyone who does not get adequate exposure to sunlight.

Iron and calcium intake sometimes appears to be low in many elderly. To enhance iron absorption from non-meat sources, such as cereals, eat a wide selection of foods, including calcium-rich foods such as low-fat dairy products. Add vitamin C-rich fruits and vegetables. Thus, have juice or sliced fruit with cereal preparations.

Zinc can be related to specific diseases in the elderly. It can also be a factor with vitamin K in wound healing. Zinc along with vitamins C and E, and the photochemical lutein, zeaxanthin and beta-carotene may help prevent or slow the onset of age-related macular degeneration. The best way to obtain these nutrients is to consume at least five servings of fruits and vegetables, especially dark green, orange and yellow ones. Good choices include spinach, broccoli, peas, and oranges. It is also advised to consult a doctor to see if a supplement may also be necessary.

Vitamin E may have a potential role in the prevention of Alzheimers disease. Research has shown that eating foods with vitamin E, like whole grains, peanuts, nuts, vegetable oils, and seeds, may help reduce the risk of Alzheimers disease. However, the same benefits are not observed with vitamin E from supplements.

Low levels of vitamin B12 have been associated with memory loss and linked to age-related hearing loss in older adults. As we age, the amount of the chemical in the body, needed to absorb vitamin B12 decreases. To avoid deficiency, older adults are advised to eat foods rich in vitamin B12, such as eggs and dairy foods, regularly.

Drugs used to control diseases such as hypertension or heart disease can alter the need for electrolytes, sodium and potassium. Even though absorption and utilization of some vitamins and minerals becomes less effective with age, higher intakes do not appear to be necessary. As for any age group, its important to enjoy a wide variety of foods.

Water

drinking-waterGenerally, water as a nutrient receives little attention once a person is old enough to talk. However, of all the nutrients, water is the most important, serving many essential functions.

Adequate water intake reduces stress on kidney function, which tends to decline with age. Adequate fluid intake also eases constipation. With the aging process, the ability to detect thirst declines. Drink plenty of water, juice and milk to stay hydrated. Drink the equivalent to five to eight glasses everyday.

Variety of Foods

People of all ages need more than 40 nutrients to stay healthy. With age, it becomes more important that diets contain enough calcium, fiber, iron, protein, and the vitamins A, C, D and Folacin. Reduce calories, select nutrient-dense foods, and enjoy smaller portions of foods high in fat, sugar and sodium

Because no one food or pill provides all of the nutrients, eat a variety of foods to get the full spectrum of nutrients.Variety often is lacking in the diets of the elderly, who often eat the same foods over and over again.

The following suggestions can be tried:

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