By Ellyn Mantell
Getting adequate nutrients is a challenge as we get older, for several reasons. Here are a few: the aging process means we need fewer calories, so each calorie we consume should be nutritionally dense. Additionally, the body becomes less efficient at absorbing some key nutrients. Furthermore, the ability to taste food declines, causing a lack of appetite. And lastly, some foods become difficult to chew or digest.
Vitamins and minerals have different jobs to help the body work optimally. Some help us resist infections and keep nerves healthy, while others may help our body get energy from food or help our blood clot properly.
The following are some of the key vitamins and minerals for maintaining health as we age:
VITAMIN B12
A true hero in creating red blood cells and DNA, and maintaining healthy nerve function is Vitamin B12. The richest sources include fish, meat, poultry, eggs, milk, and other dairy products. B12 supplements are available, so it may be an important conversation to have with one’s physician.
FOLATE/FOLIC ACID
Too little of this essential B vitamin contributes to anemia. Fresh fruits and vegetables or fortified breakfast cereals are good sources of Folate/Folic Acid. Again, supplements are readily available, so a conversation with one’s physician may be in order.
CALCIUM AND PROTEIN
Calcium plays many roles in the body, but it is most important for building and maintaining strong bones. Because calcium is so necessary for healthy functioning
, if there is a lack of calcium available, our bodies will leach it from our bones. Fractures are some of the most dangerous risks the aging body faces. The daily recommendation for stronger bones is three servings of low-fat milk and other dairy products. Other sources include kale and broccoli, as well as juices fortified with calcium. Both calcium and protein are necessary for bone health, and we are fully aware that protein is essential for organ integrity. If one is unable to digest milk products, supplements may be prescribed by a physician.
VITAMIN D
This vitamin, which is mainly produced by the skin when exposed to sunlight, helps the body absorb calcium, maintain bone density and prevent osteoporosis. Additionally, it may also be linked to a lower risk of developing certain chronic diseases including cancer, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In seniors, vitamin D deficiency has been linked to an increased risk of falling. One can find vitamin D in fatty fish, fortified milk & cereals, and milk products.
There are many more nutrients that are necessary to overall well-being and health, and there is a great deal of information readily available online or through a physician’s office. A well-balanced diet, exercise, hydration, and rest combine to keep us performing at our optimum for years to come.