Aging can bring about many changes, especially with food, diet and nutrition. Staying healthy and aging well depends upon eating a varied diet that is both appetizing and rich in nutrients.
Knowing the right vitamin requirements for seniors and how these change can help with food choices and meal planning.
Nutrients for the elderly may look different from those needed for a very active younger senior in their 50s. Regardless of age, most people can benefit by including 8 key nutrients in their diet to support overall wellness.
How nutrients work
Nutrients are defined as a chemical compound that helps the body function and grow. A nutrient could be defined as a fat, vitamin, mineral, or carbohydrate.
Each one has a different role to play for supporting health. Some give us energy; others are needed for absorption or for metabolism. In other cases, two nutrients may rely on each other in order to provide optimal benefit.
While each person requires a solid nutritional plan to thrive, seniors who suffer from specific chronic conditions may benefit from learning more about geriatric nutrition.
8 key nutrients
Calcium
Calcium’s primary job is to keep bones strong and healthy. Seniors are at higher risk of brittle bones leading to fractures so including calcium is important. Dairy products, especially milk, are a good source of calcium.
Vitamin D
A key partner to calcium is Vitamin D. Also found in dairy products, this vitamin works with calcium, helping the body absorb it. Vitamin D also may potentially lower the risk of certain diseases like rheumatoid arthritis.
Fiber
Fiber plays a primary role in promoting healthy digestion and heart health. Fiber has been shown to lower cholesterol and even keep glucose levels stable. Seniors who are diabetic can find many sources of fiber including nuts, oats, and beans.
Vitamin B12
B12 contributes to nerve health and is responsible for creating red blood cells. With age, the body loses the ability to absorb B12 so it’s critical seniors watch for B12 shortages. Fish, poultry, and eggs contain B12.
Vitamin B6
Like B12, Vitamin B6 helps red blood cells. This vitamin produces red blood cells.
Vitamin C
An important vitamin for protection, Vitamin C boosts the immune system by increasing white blood cells which help fight infections and disease. Taking Vitamin C while sick may encourage faster recovery. Vitamin C also helps increase iron absorption.
Potassium
Potassium offers several different benefits to senior health. By increasing cell function, potassium reduces high blood pressure and kidney stones.
Magnesium
Another key mineral, magnesium absorption decreases with age and certain medications. An immune system booster, magnesium contributes to heart health and strong bones.
Understanding senior nutrition leads to better nutrition choices and aging well. Visit with our Conviva physicians and care teams to explore new ideas for healthy diets.
Conviva’s on-demand library features a Recipes and Nutrition playlist to help you get started on your journey.
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Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.
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