How Our Nutrient Needs Change as We Age
Promoting a Healthy Body and Mind
So much changes as we age, including our nutrient needs. While every senior will have individual needs based on their unique medical history, pre-existing conditions, or dietary concerns, there are some steps that all seniors can take to promote their health. Making the right dietary choices for your body can also impact your mind, promoting strong cognitive health.
Vitamins and Minerals
If you are not already taking a daily multivitamin, speak with your physician about the right multivitamin for you. Generally, an ideal multivitamin for seniors will include the following:
- Vitamin B12: According to the National Institutes of Health, vitamin B12 keeps your body’s blood and nerve cells healthy. It can prevent megaloblastic anemia and protect against heart disease.
- Vitamin D: This vitamin helps regulate our immune and neuromuscular systems. Our body produces vitamin D from the sunlight that our skin absorbs, but it can be difficult to get the recommended amount of vitamin D from sun exposure, particularly in the winter.
- Calcium: When our body does not receive enough calcium, it can take calcium from our bones—which decreases bone mass and puts us at a higher risk for osteoporosis. It is important to increase the calcium in your diet.
Healthy Fats
While we should avoid eating a lot of saturated fats, polyunsaturated fats—including omega-3 and omega-6—help promote brain function and cell growth as well as control blood sugar levels and lower blood pressure. These are some ideas for incorporating healthy fats into your diet:
- Eat fatty fish—like salmon or sardines—once a week at a minimum.
- Add chia seeds to your oatmeal or smoothie.
- Choose full-fat yogurts.
- Snack on nuts like almonds or walnuts.
- Have a piece of dark chocolate as a sweet treat.
- Incorporate avocados into your meals for healthy fat and potassium.
Fiber
Fiber is essential for seniors: It fights heart disease, lowers cholesterol levels, and controls blood glucose levels for those with diabetes. Getting enough fiber in your diet can prevent constipation, help you maintain a healthy weight, and help you feel fuller longer. Fortunately, there are plenty of options for adding fiber to your diet, including:
- Whole grains
- Fruits
- Vegetables
- Peas
- Beans
- Nuts
- Seeds
We hope you will make the necessary changes to your diet to promote a healthy body and mind as you age! Our team is committed to supporting our seniors’ dietary needs and overall well-being through nutritious dining options in our senior living communities. If you would like to learn more about our living options and amenities, please reach out at any time.
