As a person ages, the body is more dependent upon nutrients form external sources to maintain optimal health. So, eating the right foods and adding nutritional supplements can help ensure the body’s needs are met. According to the American Dietetic Association, the body of an older person requires fewer calories since it uses energy at a slower rate.
Since activity levels and metabolic rates are different for each person, the calories needed will likewise vary by person. But what is consistent, is the need to make sure the calories consumed contain the essential nutrients needed to maintain a healthy body. Here are seven of those essential nutrients:
1. Calcium – Calcium is one of the most important minerals needed by the body. For individuals over 50 years of age, it recommended that at least 1,200 milligrams of calcium be consumed daily. The best sources are yogurt, cheese, and milk. Additional sources include dark green leafy vegetables, cereal, and calcium enriched fruit juices.
2. Folate – Folate enhances the blood’s ability to carry oxygen. Good sources include strawberries, spinach, kidney beans, broccoli, romaine lettuce, and green peas.
3. Protein – At least five ounces of protein are recommend for older adults every day. Protein can be found in meat, cheese, yogurt, milk, eggs, and beans.
4. Vitamin A – Vitamin A helps protect skin tissues, enhances vision, and supports the immune system. Good sources include carrots, yellow squash, cantaloupe, dark green leafy vegetables.
5. Vitamin B12 – Vitamin B12 helps support higher energy levels, mental clarity, emotional stability, and nervous system functions. Good sources are meat, dairy products, and eggs.
6. Vitamin C – Vitamin C is a powerful antioxidant that can help lessen the symptoms associated with colds and flu. A common problem among older adults is iron deficiency, which can lead to anemia. One way to help the body absorb more iron from foods is to consume vitamin C along with the foods. Iron-rich foods include whole grains, iron-enriched cereals, lean meat and poultry. Foods high in Vitamin C include oranges, guava and fresh fruit juice.
7. Vitamin D – Vitamin D helps protect the skin, helps with calcium absorption, and keeps bones strong. Recent studies have shown that many adults are deficient in Vitamin D. The body needs 20 to 30 minutes of sun exposure on the skin two to three times a week to make Vitamin D. Other sources of vitamin D include tuna, eggs, cod liver oil, vitamin D enriched milk and cereals.
For individuals that feel their daily diet may be lacking any of the above essential nutrients, high-potency nutritional supplements provide an alternative to ensure the body receives what it needs to function properly.
This is just a sample of the valuable information you can get from our free Health & Nutrition Newsletter or by visiting our Essential Nutrition Blog at http://www.essential-nutrition-plus.com/health/blog/. Let nutrition writer Gerald Sheppeard show you how to improve your health through better nutrition.
