Seven nutrients to pay attention to as we age

Eating a nutritious diet is important at any age, but as you age, there are certain nutrients you should prioritize.

Your nutritional needs change throughout life. It is obvious, for example, that a 6-month-old baby has different nutritional needs than a 6-year-old child. But it is also true that your nutritional needs at age 65 are not the same as when you were 35.

As you approach age 60, your body is less able to absorb certain vitamins, minerals, and macronutrients. You need more calcium and vitamin D to prevent bone loss and hip fractures, and you should make sure you consume enough protein and calories to counteract the gradual loss of muscle mass and strength that occurs with aging, known as sarcopenia.

Remember that not only age determines your nutritional needs. Your gender, weight, physical activity level, and medical conditions can influence which nutrients you should prioritize.

In general, experts say that there are certain nutrients that we should all pay more attention to after ages 50, 60 and 70.

Here are the seven key nutrients older adults should prioritize, along with recipes and meal recommendations that can help you reach your nutritional goals.

Calcium

Calcium is the most abundant mineral in the body. Keeps bones and teeth strong. It helps muscles contract and relax, and facilitates the release of important hormones and neurotransmitters.

Your body can’t make calcium, so you need to get it through your diet. Otherwise, it will pull it out of your bones, which could weaken them. As you age, your body absorbs less calcium from your diet, so you need to consume more to maintain bone health.

“Every person ages differently, but bones weaken with age, which increases the risk of fractures,” explained Katie Dodd, a registered dietitian nutritionist who runs a senior nutrition blog called The Geriatric Dietitian. “With age, muscle mass is lost, balance worsens, and the risk of falls increases. And if a fall occurs, it is essential to make sure the bones are strong and do not fracture.”

The National Academies of Sciences, Engineering and Medicine say that men between the ages of 19 and 70 need 1,000 milligrams of calcium per day. However, starting at age 71, the recommended intake increases to 1,200 mg daily.

Some of the best dietary sources of calcium are dairy products, such as yogurt, milk, and cheese; canned salmon and sardines with bones; and certain plant foods, such as kale, collard greens, broccoli, bok choy, chia seeds, and soybeans. Many foods are also fortified with calcium, meaning this mineral is added. These include soy milk, almond milk, rice milk, orange juice, and some types of tofu.

To start your day with an extra boost of calcium, try this recipe for chia pudding parfaits with raspberries and almonds. You can make them ahead of time and store them in the refrigerator. If you are vegan you can use soy or almond milk (both can contain a lot of calcium if they are fortified; check the label, not all do) instead of cow’s milk.

Vitamin D

Vitamin D promotes the absorption of calcium in the intestine. It plays an important role in our immune system, contributes to brain and muscle health, and can help prevent some chronic diseases. It is known as the sunshine vitamin because our body produces it when our skin is exposed to sunlight.

But as we age, getting enough vitamin D becomes more difficult. Our body’s ability to produce it in response to sunlight decreases with age, and older adults tend to spend more time indoors than younger people.

Health authorities recommend that adults consume 600 international units (IU) of vitamin D per day. However, for men and women over 70 years of age, the requirement increases to 800 IU daily.

If you want to boost your vitamin D levels, consider consuming two to three servings of salmon a week. You can look for inexpensive options like canned wild salmon, frozen wild salmon burgers, and frozen fillets. Then, try them in quick, tasty recipes like Creamy Salmon Pasta and 5-Minute Crispy Salmon with Creamy Horseradish Sauce.

If you don’t like fish, eggs, or milk, or if you’re worried you aren’t getting enough vitamin D, consider talking to your doctor or other health professional. They can help you decide if you should be tested for vitamin D deficiency and can also talk to you about taking a vitamin D supplement.

Vitamin B6

Vitamin B6 plays an important role in metabolism, nervous system and brain health. It also helps the body produce red blood cells. Our body cannot produce this vitamin, so it is necessary to obtain it through food. Various studies have shown that people deficient in vitamin B6 may have a higher risk of anemia, heart disease, cancer, and other health problems.

Older adults need more vitamin B6 because their bodies metabolize it more quickly and absorb it less effectively. Health authorities recommend that adults between 19 and 50 years old consume 1.3 mg of vitamin B6 per day. However, men 51 years of age and older need 1.7 mg per day, and women 51 years of age and older need 1.5 mg per day.

Fortunately, vitamin B6 is found in a wide variety of foods. Therefore, adults who eat a balanced diet are unlikely to be deficient, said Dodd, a dietitian nutritionist. Animal foods, such as chicken breast, seafood, ground beef, turkey, pork, and organ meats, are excellent sources of vitamin B6. But you can also get plenty of vitamin B6 from plant foods such as chickpeas, lentils, bananas, avocados, nuts and seeds, leafy green vegetables, potatoes, whole grains, and fortified cereals.

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A simple way to increase the amount of vitamin B6 in your diet is to eat chickpeas. One cup of canned chickpeas contains 1.14 mg of vitamin B6, more than half the recommended daily amount for adults and seniors. Chickpeas are also inexpensive and easy to cook. Try this quick and delicious chickpea salad recipe with red pepper, cucumber and mint. Or if you prefer something more substantial, there are chickpea salad toasties with poached egg, perfect for breakfast, lunch or dinner.

Vitamin B12

Vitamin B12 performs various functions in the body, including the proper functioning of the nervous system. People who do not consume enough vitamin B12 may experience fatigue, anemia, constipation, unintentional weight loss, and neurological problems.

The recommended daily intake of vitamin B12 is 2.4 micrograms for most adults over 18 years of age. However, older people should pay special attention to vitamin B12, as 10 to 30 percent of older adults have difficulty absorbing it from food, Dodd explained.

Some medications commonly used by older adults can interfere with the body’s ability to absorb vitamin B12, explained Chris Barrett, a registered clinical dietitian at Hartford HealthCare Bone and Joint Institute in Connecticut. These include metformin for type 2 diabetes and proton pump inhibitors, which are used to treat gastroesophageal reflux disease.

Vitamin B12 is found naturally in many animal foods, such as beef, eggs, poultry, seafood, milk, yogurt, and cheese. However, because older people are at high risk for deficiency, it is recommended that they get at least half of their vitamin B12 from fortified foods, such as breakfast cereals, plant-based drinks, nutritional yeast and meat substitutes, or from dietary supplements such as a multivitamin, Dodd explained.

Protein, fiber and calories

It’s not just vitamins and minerals that can be a challenge for older adults. Many older adults have difficulty getting enough protein, calories, and fiber.

This can be a problem for several reasons. With age, muscle mass begins to decrease, and this decline accelerates once we reach 60 years of age. To counteract this natural loss of muscle, you need to exercise and make sure you consume adequate amounts of protein and calories.

However, some studies suggest that nearly a third of older people in the United States, Canada and Europe do not consume the recommended daily amount of protein, in part because appetite tends to decline with age, leading many older adults to consume fewer calories. Likewise, about 95% of adults, including many older adults, do not consume the recommended amount of fiber. This can lead to constipation and an increased risk of cardiovascular disease and other health problems.

Therefore, it is important for older adults to focus on eating foods that provide them with plenty of protein and fiber, along with enough calories and the other nutrients they need.

According to Dodd, if you are 65 or older, you should aim to consume between 0.45 and 0.54 grams of protein per pound of body weight. This equates to between 68 and 81 grams of protein per day for the average person in that age group who weighs 150 pounds. Men age 51 and older need to consume 30 grams of fiber daily, and women age 51 and older need at least 21 grams daily.

The key is to combine protein and fiber in each meal.

You can achieve this by eating foods like Greek yogurt with fruit, eggs with vegetables, and breakfast burritos with beans. For lunch and dinner, consider eating salads, beans, nuts, and lentils with grilled chicken, salmon, tofu, and other lean proteins. You can find more ideas and suggestions from nutritionists.

If you notice you have a poor appetite, try eating high-fat, relatively nutritious foods, Dodd said. These include the following:

• Avocados
• whole milk
• Olive oil
• Peanut butter
• Eggs
• Butter
• Coconut
• Balls
• Cottage cheese

Another good option would be to drink smoothies made with whole milk, berries, spinach, peanut butter and a scoop of protein powder. “If you can’t eat a lot because you have a low appetite, then focus on eating higher-calorie foods to give you more,” Dodd said. “That’s where a protein shake or nutritional shake could help you.”