Key Nutrients Most Seniors Miss and How to Consume Them

It’s no surprise that as we age our bodies change. Wrinkles appear on our skin, our hair may turn gray or fall out, and our skin becomes a little more stretched. Other changes occur internally, such as getting winded more quickly or not being able to stomach foods we used to enjoy. It shouldn’t be surprising then to learn that our aging bodies often need different nutrients in order to support good health. Consuming appropriate nutrients can even reduce inflammation, prevent chronic illness such as cardiovascular disease or type 2 diabetes, and help seniors age more gracefully.

If you are a senior, you are probably already aware of the fact that your body needs less calories than it did when you were younger. Suddenly, you realize that you can’t eat ice cream every day like you could as a kid, without the ramifications of gaining weight. You’ve noticed that your metabolism has slowed, your taste buds seemed to have changed, and you may even have difficulty chewing or digesting certain foods. Some seniors may struggle to even work up an appetite, so eating nutrient-packed foods is all the more important.

March celebrates National Nutrition Month. It’s a great time to consider what’s in your pantry and what’s missing from your diet. While there isn't a one-diet-fits-all solution for seniors, a healthy eating plan that is packed with nutritious foods can help seniors receive the key nutrients their bodies need and crave. Here are the top five nutrients every senior needs and where to find them, so that you can make every bite count.

Water

It may sound odd to mention water as a key nutrient, but it is vital for healthy aging and aids digestion. As we age, our thirst reflex declines. Many seniors do not even realize that they are thirsty, which can lead to dehydration. Dehydration causes many adverse side effects, including infections and even temporary memory impairment. It’s very important for seniors to include water in their daily diet. Water helps flush the body of toxins, keeps the digestive tract moving, and helps the body absorb essential nutrients. Start the day with a glass of water. Before each meal, drink another glass of water. Carry a water bottle with you as you leave the home or keep one by your side and sip as you read a book. Set reminders to drink water, even a few ounces, each hour in order to stay hydrated.

Vitamin B12

Another nutrient missing from seniors’ diet is vitamin B12. This key nutrient is often overlooked in most adults over the age of 50. It can even be missed until a significant health problem arises, such as anemia, neuropathy, or cognitive impairment. What’s so great about vitamin B12? It is essential for making red blood cells and maintaining proper nerve functions. Yet, it is also a nutrient that is difficult for senior bodies to absorb. Fill up on foods rich in B12, such as fish, poultry, eggs, lean meat, and milk. Many cereals are now fortified with vitamin B12, so pick a cereal that is fortified over one that is not. You can even take a vitamin B12 supplement if you struggle to consume it in food-form.

Calcium & Vitamin D

Calcium and vitamin D go together when it comes to nutrition. Vitamin D supports the body’s ability to absorb calcium. They are essential nutrients for maintaining strong bones, as well as preventing osteoporosis. Vitamin D can even help the body fight some chronic diseases. A deficiency in these nutrients often leads to brittle bones, falls, and fractures. You can find calcium in a variety of dairy products, such as milk and yogurt, or even some vegetables, such as broccoli and kale. Similar to vitamin B12, many dairy products, juices, and cereals are now fortified with vitamin D. But you don’t necessarily have to consume vitamin D. The best source of vitamin D is the sun. Exposing your skin to midday sunlight for as little as ten minutes several times a day is the most natural way to fill up on vitamin D.

Fiber

Many seniors suffer from constipation or the exact opposite, loose stools. In order to get relief, they turn to medications to manage these conditions, before they take a closer look at their diet. Fiber is a nutrient that not only helps you fill full longer, preventing overeating, but it also keeps things moving along through the digestive tract. If you have bathroom woes, consider adding more fiber and water to your diet. Fiber is naturally found in whole grains, beans, fruits, vegetables, and nuts. It’s also not difficult to find foods fortified with fiber, such as granola bars or cereals. If you struggle with chewing fibrous foods, blend them to make a delicious smoothie.

Potassium

Are you a senior who suffers from high blood pressure? Try adding potassium to your diet. Potassium balances out the negative effects of salt, thus lowering your blood pressure. It helps keep bones strong and is an essential mineral for cell, tissue, and organ function. It can even reduce the risk of developing kidney stones. Fruits and vegetables are the best source of potassium, such as bananas, prunes, plums, and potatoes with their skin. Aim to eat one fruit or vegetable (or both!) at each meal to reap the many benefits of potassium.

If you are a senior who struggles to eat nutritious meals, know that you are not alone. Visiting Angels South Elgin is here to help. Many of our clients choose to receive assistance with meal planning and preparation, so that they have well-balanced, nutrient-dense meals to eat throughout the week. Our compassionate caregivers can help you, or your aging loved one, receive the proper nutrients you need in order to age well. We can even escort you to the grocery store so that you can select your favorite produce or brands, or do the shopping for you while you relax at home with a book. Getting started with our senior home care services is easy. Simply contact us today by calling 847-429-0100.