Eating right does not stop being vital once we grow old. We must always try our best to stay fit. Especially as we grow older, there are certain nutrients our bodies require more than others. And providing those nutrients to our body for maintaining our good health is vital.
WHO reports indicate that older adults suffer from a majority of diseases because their diet is not proper. A proper diet is essential for a healthy life, and for adults who are older than 65, it becomes even more crucial.
To get a clearer perspective, we can turn to how prostate cancer, colon cancer, and cancer in the pancreas is linked with fat in food. Similar associations are seen with degenerative diseases like osteoporosis and diabetes – diet-related issues, particularly micronutrients, can be the cause of these. Micronutrient deficiency is common among older adults due to the limited variety in diet or less food intake.
Some nutrients that are important for the elderly are listed below in this article, along with their sources.
Calcium and vitamin D
Women especially become vulnerable to bone loss by the time they’re in their 50s since the process accelerates then. Women who have had their menopause are at higher risk because estrogen helps maintain bone mass.
For maintaining bone health among older adults, vitamin D and calcium are crucial. The older population must try to include three servings of calcium-rich foods (or beverages) that are low in fat. You could simply choose fat-free dairy products and add them to your daily intake. Calcium is abundant in other sources too, like fortified fruit juices and cereals, canned fish with soft bones, dark green leafy vegetables, and fortified plant-based beverages.
For vitamin D, one can consider fatty fish like salmon, fortified foods, fortified beverages, and eggs. Beef liver, tuna, mackerel, cheese, milk, yogurt, and milk are some other vitamin D rich sources.
Vitamin D helps in the reduction of chronic pain and prevents heart disease. It may even reduce the risk of cancer. The primary source of vitamin D should be sunlight, but the ability to synthesize it starts going downhill with age.
Vitamin B12
Vitamin B12 is an essential part of maintaining health, and many adults above the age of fifty are unable to absorb enough of it. Vitamin B12 can be found in fortified cereal, certain fish and seafood, and lean meat. For a supplement, one can go to consult a dietitian or doctor. Vitamin B12 deficiency, even if it is mild, carries with it the risk of dementia for older adults. However, by the time an adult is in the 50s, the stomach acid required for absorbing vitamin B12 starts declining. Taking supplements may, thus, be necessary for some people, so getting tested for any such deficiency is highly recommended.
Vitamin A and carotenoid family
A diverse group of more than six hundred pigments that occur naturally is referred to as the carotenoids. Compounds like green leafy vegetables, carrots, and other red, yellow, and orange plant compounds are natural sources of these. In direct dietary intake, humans can rely on tomatoes or processed products of vegetables. Beta Carotene, unlike lycopene, can be converted to vitamin A. Carotenoids are potent antioxidants, and half of them are considered vitamins because of their provitamin A activity. Sources of preformed vitamin A include egg yolk, fortified milk, fish, and organ meats.
