You Need More Calcium and Vitamin D Calcium and vitamin D are two of the most important nutrients for bone health. Calcium helps build and maintain healthy bones, while vitamin D helps the body absorb calcium ( 19 ). Unfortunately, older adults tend to absorb less calcium from their diets.
Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Vitamin C. Food Sources: Fruits and vegetables are some of the best sources of vitamin C.
Important risk nutrients include protein; omega-3 fatty acids; dietary fiber; vitamins B6, B12, and E; calcium; magnesium; and potassium. Many older adults are not getting enough of these nutrients. On the other hand, too many older adults are getting too much folate and sodium.
''The adequate intake of vitamins in the elderly is a concern," MacKay of the Council for Responsible Nutrition says. In particular, he says, older adults may lack calcium, vitamin D, vitamin B12, potassium, and fiber. Changing the diet can be difficult for older people, he says.
Consuming vitamins and minerals help reduce the risk of developing several health problems such as heart disease, high cholesterol, high blood pressure, bone loss and osteoporosis, and diabetes. They are also key nutrients needed for various bodily functions.
Special Considerations for Older Adults
Eating more fruits, vegetables, whole grains, and dairy improves diet quality — as does cutting down on added sugars, saturated fat, and sodium. Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations.
Vitamin B-12 is a water-soluble vitamin that plays an important role in the health of older adults. Vitamin B-12 is involved in making DNA, red blood cell formation, and proper nerve function1. While more research is needed, low vitamin B-12 levels have also been linked to increased bone fracture risk2.
There is some contention in the medical community on which vitamin is actually most important for your body. The common consensus says it's either Vitamin B12 or Vitamin D. While both deserve to be in the tops slots, We're going to call it with Vitamin D, simply because so many people are deficient.
Vitamins fall into two categories: fat soluble and water soluble (pronounced: SAHL-yuh-bul): The fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — dissolve in water.
Older people need to have enough vitamin D in their diet to maintain their bone health and prevent damage to their bones or muscles when they fall. Not naturally found in many foods, the most common way your body produces vitamin D is by converting direct sunlight into an active form of the nutrient.
In the elderly, the importance of an adequate magnesium intake is reiterated as research shows it may preserve cognitive function. Eating a diet rich in magnesium foods can support the daily recommended intake. Another option to consider is food supplements.
Calcium is a mineral that plays an important role in the health of older adults. Over 99% of calcium found in the body is stored in the bones and teeth. Calcium plays a vital role in keeping the bones healthy and has a role in muscle function, nerve transmission, and hormone secretion1.
In ageing populations B vitamin deficiency has been linked to cardiovascular disorders, cognitive dysfunction, osteoporosis and methylation disorders and can increase the risk of developing degenerative diseases, particularly cardiovascular disease, cognitive diseases and osteoporosis.
Some of the most common nutrient deficiencies include vitamins D and B12, protein, omega-3 fatty acids, fiber, and water. Understanding why older adults are at an increased risk for these deficiencies and how to prevent them are key for healthy aging.
A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.
What foods should the elderly avoid? Your elderly loved one should eliminate excessive consumption of salt, sugar and saturated trans fats. Stay away from highly processed foods, sugary carbonated drinks and fast food. As for the specific products they should avoid, it is mainly foods that can cause food poisoning.
Bone tissue is largely composed of type I collagen and iron plays a functional role in collagen synthesis and metabolism that's essential for bone health. It is vital to maintain iron adequacy in old age as all body functions slow down and require nutritional support to maintain optimum health.
There are two kinds of minerals: macrominerals and trace minerals. You need larger amounts of macrominerals. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. You only need small amounts of trace minerals.
The major minerals, which are used and stored in large quantities in the body, are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.