SPECIAL FROM Grandparents.com
As we age, proper nutrition is essential for maintaining a healthy body and mind. And while we need to eat fewer calories the older we get, our bodies actually require more of certain vitamins and minerals.
A number of factors may contribute to nutritional deficiencies: Some people have limited access to food due to financial constraints or physical disabilities. Depression, loss of appetite and forgetfulness can also lead to a decreased intake of food. Furthermore, certain medical conditions and medications can increase nutritional needs or decrease the body's ability to absorb nutrients as well.
Let’s take a look at the top nutritional deficiencies for people over 50, plus helpful ways to avoid these inadequacies:
#1: Zinc
Zinc has a big effect on our bodies, influencing everything from metabolism to immunity and tissue healing and repair. Not getting enough of this essential mineral can lead to a decline in immune system function, as well as increased inflammation associated with cancer, heart disease, and diabetes. Unfortunately, older adults tend to consume less zinc and also appear to absorb less of what they do consume.
Signs of deficiency: Hair loss, poor wound healing, increased frequency of infections, diarrhea
How to Get More Zinc: The best way to combat the loss of zinc is to eat more of it (specifically 11 mg/day for men and 8 mg/day for women) in the form of lean meats and seafood—specifically, oysters have the highest level of zinc from food. Grains and other protein-rich plant sources like beans and legumes also have quite a bit of zinc. If you just can't seem to eat enough zinc, a multivitamin with zinc may be warranted, but make sure you don't consume more than 40 mg per day. It's also important to keep in mind that increased zinc intake can react with certain medications so let your doctor know if you are changing up your supplement routine.
#2: Iron
Beyond being the nutrient that makes your blood red, iron is responsible carrying oxygen to all of your tissues. Without intervention, a person whose dietary intake of iron is inadequate to meet her body’s needs will eventually develop iron deficiency anemia, a condition where hemoglobin levels are so low that the blood is unable to deliver enough oxygen to the cells.
Signs of deficiency: Fatigue, tiredness, decreased immunity, brittle nails, shortness of breath, loss of appetite, poor endurance, anemia
How to get more iron: Red meat, poultry, and fish are all rich in iron, as are spinach, nuts, seeds, and dried apricots, but your body absorbs the iron from animal proteins more easily than from plant foods. Other iron-rich foods include clams and oysters, fortified dry cereals, and soybeans. In addition to adding more iron to your diet, it is also a good idea to eat foods that help your body absorb iron better, particularly foods that are rich in vitamin C (i.e.; bell peppers, oranges and orange juice, grapefruit and grapefruit juice, as well as kiwi and guava).
Keep in mind that taking iron supplements when you feel tired and run down will not help unless you have actually been diagnosed with iron deficiency. Similarly, unnecessary iron supplementation can interfere with your body’s absorption of other minerals, including zinc and copper.
#3: Calcium
Calcium is one of the most abundant minerals in the body, yet most people still manage to have a calcium deficiency. Best known for adding strength to your bones and teeth, calcium also plays an important role in nerve and muscle contractions. If you don't meet your dietary intake recommendations, your body will effectively steal minerals from your bones in order to maintain blood levels of calcium.
While women tend to lose more (especially in the 5 to 10 years around menopause), both men and women lose bone mass as they grow older. A diet high in calcium cannot reverse age-related bone loss, but it can slow the process.
Signs of deficiency: Increased tooth decay, bone fragility, osteoporosis, muscle weakness, and cramps
How to Get More Calcium: To minimize bone loss, older men and postmenopausal women should consume a total (in the form of daily diet plus supplementation) of 1,200 mg/day of calcium. Total intake of calcium should not exceed 2,500 mg daily.Foods rich in dietary calcium include leafy green vegetables, dairy (yogurt, cheese, milk), beans and legumes, figs (fresh or dried), and almonds. For example, 15 almonds contain about 40 mg of calcium. Similarly, there are many calcium-fortified foods on the market including breakfast cereals, fruit juices, and bread. One cup of calcium-fortified breakfast cereal contains up to 200 mg of calcium; 1/2 cup of calcium-fortified orange juice contains up to 80 mg of calcium; two slices of bread provides 200 mg of calcium. While diet alone may be enough to achieve adequate calcium levels, many people do need to take calcium supplements, as well.
#4: Vitamin D
Vitamin D helps your intestines absorb calcium, iron, magnesium, phosphate, and zinc; adequate intake is required for optimal calcium absorption, normal bone growth, and maintenance of bone density and muscle strength. It's not a stretch to see that being vitamin D-deficient puts you at higher risk of falls and bone fractures.
Clinical trials examining the risk of osteoporotic fracture in older adults have generally found that vitamin D supplementation can slow losses in bone density and decrease the incidence of bone fracture.
Signs of deficiency: Weak bones, calcium deficiency, bone disease, muscle weakness
How to Get More Vitamin D: Fish oil, egg yolk, and leafy green vegetables contain lots of vitamin D. Because vitamin D is found in few foods, sun exposure is the main source for vitamin D. Emerging evidence suggests that a daily supplemental intake of 2,000 IU of vitamin D may help protect against breast, ovarian, and colon cancers.
Exposure to sunlight, plus dietary intake generally give people enough of this vitamin. Research indicates that just 20 minutes outside on a sunny day delivers the daily requirement of vitamin D. However, most people don't get 20 minutes of sunshine a day, and if you have very pale or dark skin, your skin may not be able to absorb vitamin D very well. Plus, older adults have a reduced capacity to synthesize vitamin D from sunlight, making supplemental vitamin D is especially important.
#5: Vitamin B12
Our bodies use vitamin B12 to make nerves, red blood cells, and DNA. Vitamin B12 has also been credited with boosting energy, metabolism, and mood, and can help reduce your risk of heart disease.
The prevalence of vitamin B12 deficiency increases with age, and if it's not corrected, anemia and neurological and gastrointestinal symptoms could follow. Ten to thirty percent of older adults suffer from chronic inflammation of the stomach lining, which results in decreased stomach acid production. Because stomach acid helps release vitamin B12 from food, people with this condition miss out much of the B12 they eat.
Signs of deficiency: fatigue and weakness, reduced appetite (including stomach upset and weight loss), problems with nervous system, some mental confusion, rapid heartbeat and breathing, pale skin, sore tongue, easy bruising or bleeding, including bleeding gums
How to Get More Vitamin B12: Most people can prevent vitamin B12 deficiency by eating enough meat, poultry, seafood, dairy, and eggs. If you don't eat animal products, or you have a medical condition that limits how well your body absorbs nutrients, it's a good idea to take a B12-containing multivitamin. As always, check with your physician to make sure other prescribed and over the counter medications are not affected.
In general, one can avoid deficiency by eating a healthful diet that includes good sources of these micronutrients. A healthful diet includes fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, beans, eggs, nuts and seeds. Such a diet is low in saturated fat, trans-fats, cholesterol, salt, and added sugars. For more information or individual recommendations, it is best to seek help from a Registered Dietitian or nutrition professional.
Read more from Grandparents.com:
Is organic food really better for you?
Weight-loss gadgets that help keep off the pounds
6 easy tricks that help you stop overeating
from Healthy Living - The Huffington Post http://ift.tt/1G446w7
via IFTTT
As we age, proper nutrition is essential for maintaining a healthy body and mind. And while we need to eat fewer calories the older we get, our bodies actually require more of certain vitamins and minerals.
A number of factors may contribute to nutritional deficiencies: Some people have limited access to food due to financial constraints or physical disabilities. Depression, loss of appetite and forgetfulness can also lead to a decreased intake of food. Furthermore, certain medical conditions and medications can increase nutritional needs or decrease the body's ability to absorb nutrients as well.
Let’s take a look at the top nutritional deficiencies for people over 50, plus helpful ways to avoid these inadequacies:
#1: Zinc
Zinc has a big effect on our bodies, influencing everything from metabolism to immunity and tissue healing and repair. Not getting enough of this essential mineral can lead to a decline in immune system function, as well as increased inflammation associated with cancer, heart disease, and diabetes. Unfortunately, older adults tend to consume less zinc and also appear to absorb less of what they do consume.
Signs of deficiency: Hair loss, poor wound healing, increased frequency of infections, diarrhea
How to Get More Zinc: The best way to combat the loss of zinc is to eat more of it (specifically 11 mg/day for men and 8 mg/day for women) in the form of lean meats and seafood—specifically, oysters have the highest level of zinc from food. Grains and other protein-rich plant sources like beans and legumes also have quite a bit of zinc. If you just can't seem to eat enough zinc, a multivitamin with zinc may be warranted, but make sure you don't consume more than 40 mg per day. It's also important to keep in mind that increased zinc intake can react with certain medications so let your doctor know if you are changing up your supplement routine.
#2: Iron
Beyond being the nutrient that makes your blood red, iron is responsible carrying oxygen to all of your tissues. Without intervention, a person whose dietary intake of iron is inadequate to meet her body’s needs will eventually develop iron deficiency anemia, a condition where hemoglobin levels are so low that the blood is unable to deliver enough oxygen to the cells.
Signs of deficiency: Fatigue, tiredness, decreased immunity, brittle nails, shortness of breath, loss of appetite, poor endurance, anemia
How to get more iron: Red meat, poultry, and fish are all rich in iron, as are spinach, nuts, seeds, and dried apricots, but your body absorbs the iron from animal proteins more easily than from plant foods. Other iron-rich foods include clams and oysters, fortified dry cereals, and soybeans. In addition to adding more iron to your diet, it is also a good idea to eat foods that help your body absorb iron better, particularly foods that are rich in vitamin C (i.e.; bell peppers, oranges and orange juice, grapefruit and grapefruit juice, as well as kiwi and guava).
Keep in mind that taking iron supplements when you feel tired and run down will not help unless you have actually been diagnosed with iron deficiency. Similarly, unnecessary iron supplementation can interfere with your body’s absorption of other minerals, including zinc and copper.
#3: Calcium
Calcium is one of the most abundant minerals in the body, yet most people still manage to have a calcium deficiency. Best known for adding strength to your bones and teeth, calcium also plays an important role in nerve and muscle contractions. If you don't meet your dietary intake recommendations, your body will effectively steal minerals from your bones in order to maintain blood levels of calcium.
While women tend to lose more (especially in the 5 to 10 years around menopause), both men and women lose bone mass as they grow older. A diet high in calcium cannot reverse age-related bone loss, but it can slow the process.
Signs of deficiency: Increased tooth decay, bone fragility, osteoporosis, muscle weakness, and cramps
How to Get More Calcium: To minimize bone loss, older men and postmenopausal women should consume a total (in the form of daily diet plus supplementation) of 1,200 mg/day of calcium. Total intake of calcium should not exceed 2,500 mg daily.Foods rich in dietary calcium include leafy green vegetables, dairy (yogurt, cheese, milk), beans and legumes, figs (fresh or dried), and almonds. For example, 15 almonds contain about 40 mg of calcium. Similarly, there are many calcium-fortified foods on the market including breakfast cereals, fruit juices, and bread. One cup of calcium-fortified breakfast cereal contains up to 200 mg of calcium; 1/2 cup of calcium-fortified orange juice contains up to 80 mg of calcium; two slices of bread provides 200 mg of calcium. While diet alone may be enough to achieve adequate calcium levels, many people do need to take calcium supplements, as well.
#4: Vitamin D
Vitamin D helps your intestines absorb calcium, iron, magnesium, phosphate, and zinc; adequate intake is required for optimal calcium absorption, normal bone growth, and maintenance of bone density and muscle strength. It's not a stretch to see that being vitamin D-deficient puts you at higher risk of falls and bone fractures.
Clinical trials examining the risk of osteoporotic fracture in older adults have generally found that vitamin D supplementation can slow losses in bone density and decrease the incidence of bone fracture.
Signs of deficiency: Weak bones, calcium deficiency, bone disease, muscle weakness
How to Get More Vitamin D: Fish oil, egg yolk, and leafy green vegetables contain lots of vitamin D. Because vitamin D is found in few foods, sun exposure is the main source for vitamin D. Emerging evidence suggests that a daily supplemental intake of 2,000 IU of vitamin D may help protect against breast, ovarian, and colon cancers.
Exposure to sunlight, plus dietary intake generally give people enough of this vitamin. Research indicates that just 20 minutes outside on a sunny day delivers the daily requirement of vitamin D. However, most people don't get 20 minutes of sunshine a day, and if you have very pale or dark skin, your skin may not be able to absorb vitamin D very well. Plus, older adults have a reduced capacity to synthesize vitamin D from sunlight, making supplemental vitamin D is especially important.
#5: Vitamin B12
Our bodies use vitamin B12 to make nerves, red blood cells, and DNA. Vitamin B12 has also been credited with boosting energy, metabolism, and mood, and can help reduce your risk of heart disease.
The prevalence of vitamin B12 deficiency increases with age, and if it's not corrected, anemia and neurological and gastrointestinal symptoms could follow. Ten to thirty percent of older adults suffer from chronic inflammation of the stomach lining, which results in decreased stomach acid production. Because stomach acid helps release vitamin B12 from food, people with this condition miss out much of the B12 they eat.
Signs of deficiency: fatigue and weakness, reduced appetite (including stomach upset and weight loss), problems with nervous system, some mental confusion, rapid heartbeat and breathing, pale skin, sore tongue, easy bruising or bleeding, including bleeding gums
How to Get More Vitamin B12: Most people can prevent vitamin B12 deficiency by eating enough meat, poultry, seafood, dairy, and eggs. If you don't eat animal products, or you have a medical condition that limits how well your body absorbs nutrients, it's a good idea to take a B12-containing multivitamin. As always, check with your physician to make sure other prescribed and over the counter medications are not affected.
In general, one can avoid deficiency by eating a healthful diet that includes good sources of these micronutrients. A healthful diet includes fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, beans, eggs, nuts and seeds. Such a diet is low in saturated fat, trans-fats, cholesterol, salt, and added sugars. For more information or individual recommendations, it is best to seek help from a Registered Dietitian or nutrition professional.
Read more from Grandparents.com:
Is organic food really better for you?
Weight-loss gadgets that help keep off the pounds
6 easy tricks that help you stop overeating
from Healthy Living - The Huffington Post http://ift.tt/1G446w7
via IFTTT
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