A balanced diet abundant in healthy foods most often provides a sufficient quantity of vitamins and minerals. However, the natural aging process can lead to decreased nutrient absorption. In these cases, supplements can be beneficial.
As we mature, the body's nutritional needs shift. The necessity for certain vitamins and minerals, therefore, varies compared to our younger years. Increased dosages of specific nutrients may be required to ensure optimal health.
This piece discusses some of the most vital vitamins and minerals for seniors.
Vitamin B12
Vital for a healthy brain and spinal column, as well as optimal nerve function, Vitamin B12 also plays a key role in the production of red blood cells. Deficiencies can cause agitation, confusion, hallucinations, and anemia.
With age, the body's ability to absorb Vitamin B12 diminishes, making supplements potentially necessary. Consuming more Vitamin B12-rich foods such as fish, meat, and eggs is also advised. The daily requirement for this vitamin is 2.5 mcg.
Calcium
With age, risks of osteoporosis and osteoarthritis increase. To combat this, maintaining strong bones through a balanced diet is necessary.
As we age, calcium absorption decreases, making a healthy intake vital. If calcium levels are low, the body will draw from the bones, leading to brittleness and increased fracture risk.
Ensure your doctor is aware if you're taking calcium supplements as you may need to pair them with magnesium and possibly Vitamin D for effective absorption. Calcium-rich foods include dairy products, broccoli, kale, tofu, and calcium-fortified juices. Men aged 51-70 need 1,000 mg daily, increasing to 1,200 mg for those 71 and above. Women aged 51 and above require 1,200 mg daily.
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Vitamin D
Vitamin D aids calcium absorption, maintaining bone density and reducing osteoporosis risk. It is also crucial for various body processes, potentially reducing the risk of chronic illnesses such as cancer, diabetes, and autoimmune diseases.
Our skin's ability to synthesize vitamin D from sunlight diminishes as we age. Foods like salmon and tuna can provide additional vitamin D. Individuals aged 51-70 require 15 mcg to 100 mcg daily, increasing to 20 mcg to 100 mcg for those 71 and above.
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Potassium
Potassium is beneficial for seniors suffering from high blood pressure and maintaining bone health. It also reduces kidney stone risk.
Seniors should aim for 4,700 mg of potassium daily, achievable through a diet rich in fruits and vegetables, especially bananas, prunes, plums, and potatoes. Other potassium-rich foods include meats and dairy products.
Iron
Iron is crucial for red blood cell production, transporting oxygen throughout the body. It prevents anemia and related fatigue. As seniors often struggle to absorb sufficient iron, they are at an increased anemia risk. Iron deficiency can compromise the immune system and slow mental functioning.
Adults aged 51 and above require 8 mg of iron daily. Foods like iron-fortified cereals, oysters, white beans, lentils, spinach, tofu, and nuts are excellent sources.
Conclusion
Seniors are more susceptible to vitamin and mineral deficiencies, given the body's declining nutrient absorption ability with age. Awareness of the essential nutrients your body struggles to absorb can aid in maintaining health. A balanced diet usually provides sufficient essential vitamins and minerals.
If you suspect a deficiency, consult your doctor prior to self-diagnosing or starting a supplement regimen.
