As we age, our ability to absorb many key nutrients that our body needs decreases. Combined sometimes with a decrease in appetite that also comes with older age, many people struggle with nutritional deficiencies as they age. The best way to prevent these deficiencies is to incorporate foods with these nutrients early and continue to eat them. Below are six top nutrients older adults need in their bodies, and how you can implement them into your diet with certain foods.
6. Calcium
Starting our list of nutrients older adults need is calcium. The mineral helps promote bone health, nerve function, and muscle movements. Having a stable level of calcium in the body can help slow down the process of osteopenia and osteoporosis. Calcium can be added to the diet by eating dairy products, leafy greens, and canned fish with soft bones. If you don’t eat a lot of calcium-rich products, consider a supplement.
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5. Omega-3s
Fifth on our list of nutrients older adults need is omega-3 fatty acids. The acids have been found to improve brain health and heart health. This is especially important since heart disease is one of the leading causes of death in American adults. There are plenty of foods to enjoy with omega-3s, including salmon, walnuts, chia seeds, flaxseeds, and anchovies.
4. Vitamin D
Next on our list of nutrients older adults need is vitamin D. Also known as the sunshine vitamin, it can be harder to get enough vitamin D when spending less time outdoors or wearing clothes that cover more skin. The best way to boost your intake is with food such as salmon, tuna, or other fatty fish, or try out fortified dairy milk or plant-based dairy alternatives for an extra boost of vitamin D.
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3. Magnesium
Rounding out the top three nutrients older adults need is magnesium. Many adults are deficient in magnesium, and this can lead to anything from sleep disorders to impaired cognition, cardiovascular disease, stroke, type 2 diabetes, asthma, and depression. You can increase your magnesium levels by eating nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods.
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2. Vitamin B6
Second on our list of nutrients older adults need is vitamin B6. Also known as pyridoxine, vitamin B6 is important for the central nervous system and immune health. With older adults eating less of the vitamin and having a harder time absorbing it, adding vitamin-rich foods to your diet is important. These include liver, fatty fish, chickpeas, dark leafy greens, bananas, and citrus fruits.
1. Vitamin B12
Last but not least on our list of nutrients older adults need is vitamin B12. One of the essential vitamins our body needs, the ability to absorb it decreases as we age. Vitamin B12 helps the nervous system run smoothly, red blood cell formation, and DNA synthesis. Deficiencies can cause everything from lethargy to neurological issues. Foods that are high in vitamin B12 are animal products like liver, mackerel, sardines, eggs, and red meat, but are also found in fortified cereals.
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