As much as we don’t want to admit it, each of us is getting older. Our nutritional health is affected by many factors that are associated with an increase in age. These factors include change in taste and smell, loss of teeth, ill-fitting dentures, disease, medical treatment, medications, age related decline in functions of organs and economic hardship.
It is important to remember that our nutrition needs change as we get older. The total calorie requirements decreased with age because of changes in body composition and reduced physical activity. While most requirements for protein, vitamins and mineral stay the same, some increase. Because of this older adults should eat smaller more frequent meals that include foods that are nutrient dense.
Important Vitamin and Minerals
The vitamin and mineral that older adults should particularly focus on are:
- Vitamin A is required for vision, bone development and immune function. Sources of vitamin A include sweet potato, carrots, spinach, butternut squash, cantaloupe, apricots, milk, broccoli and egg yolk.
- Vitamin C is needed prevents cell damage and increases the absorption of iron. Sources of vitamin C include oranges, broccoli, brussels sprouts, strawberries, grapefruit, cantaloupe, kale and tomatoes.
- Vitamin D deficiency is widespread among older adults. An insufficient intake of vitamin D can lead to osteoporosis, heart disease, hypertension and cancer. As sunlight exposure is the primary source of vitamin D it is recommend for adult that live in cold climates and stay in doors to take a vitamin D supplement of 800-1000 IU per day.
- Calcium works with vitamin D to maintaining bone structure. By supplementing with calcium (500mg per day) and vitamin D, older adults can reduce the number of fractures in old age.
- Iron is a central component is the blood. In the elderly, iron deficiency is most often associated with chronic blood loss from underlying GI conditions. Eating iron rich foods should be encouraged in older adults. Foods high in iron include beef, poultry, fish, spinach, beans and iron enriched breads and cereal products.
Social Factors that Effect the Diet
Many other factors can influence the diet of an older adult. For example, eating alone has shown to influence nutrient intake. Research shows that adults who live or eat alone have been found to eat less and be a greater nutrition risk than those live and dine with others.
As we get older it is also important to maintain good dental health. A person should continue to see a dentist regularly. For those who have dentures it is important that they are repaired and refitted often. Physical exercise should continue throughout life. Research has found that long term physical activity can postpone disability and increase length of independent living in the oldest populations.
Through good nutrition, maintaining an active and social life style we can look forward to living a long and healthy life.
Reference:
- Marian and Sacks. “Micronutrients and Older Adults” Nutrition in Clinical Practice. 2009; 24(2): 179-195
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