Nutritionists have identified the following nutrients that are often not consumed in adequate amounts by adults over the age of 50:
PROTEIN is important optimal immune function, wound healing, and fluid balance. The major sources of protein among U.S. adults are beef, poultry, pork, fish, milk, cheese, and eggs. All of these sources contain saturated fat so moderation and portion control are important in obtaining a healthful diet. Remember to select lean cuts of meat and skim milk to reduce intake of saturated fats.
CALCIUM and VITAMIN D keep bones strong and along with physical activity help to prevent osteoporosis. Both women and men can develop osteoporosis which causes bones to become brittle and break. The major dietary sources of calcium are milk, cheese, and calcium fortified orange juice. The major sources of vitamin D are milk and breakfast cereal. Sunlight is another source; however older adults may need to limit their sun exposure due to risk of skin cancer, certain medications, heat stress, or other health considerations.
VITAMIN B-12 is important for healthy blood cells and nerve function including cognitive performance. Natural dietary sources include beef, milk, and fish. However, efficient absorption of vitamin B-12 diminishes with age. Therefore, it is recommended that adults over the age of 50 get their vitamin B-12 from fortified foods such as breakfast cereals or from a vitamin supplement.FOLATE or FOLIC ACID 3 is needed for growth and repair of all body tissues including blood cells and may help reduce the risk for heart disease and some forms of cancer. Folate occurs naturally in certain foods while folic acid is the synthetic form of this vitamin. The best dietary sources of folic acid are fortified grain products such as bread, rice, pasta, and breakfast cereal. Folate can be found in orange juice, dark green vegetables, and beans. However, the absorption rate of folate is only half that of folic acid. Therefore, enriched grain foods are the better choice.
ZINC is required for wound healing. This is very important considering open wounds can easily become infected. The major dietary sources of zinc in the U.S. adult diet are beef, some breakfast cereals, and whole grains.
POTASSIUM can help lower blood pressure, reduce the risk of developing kidney stones, and decrease bone loss. The major dietary sources of potassium are fruits and vegetables. High levels of potassium can be found in sweet potatoes, bananas, tomatoes, and orange juice.
FIBER includes parts of plant foods that your body can’t break down or absorb. Unlike other food components, fiber isn’t digested. Instead, it passes intact through your stomach, small intestine, colon, and out of your body which improves digestive health and promotes fullness without additional caloric intake. The major dietary sources of fiber are fruits, vegetables, whole grains, and legumes.
WATER is often named the “Forgotten Nutrient”. It is recommended that adults consume eight 8-ounce glasses of liquids each day. Water helps with temperature regulation and transportation of oxygen, nutrients, and medications to cells throughout the body. With age, the ability to detect thirst diminishes. Therefore, older adults are more susceptible to dehydration which can cause bladder infections, kidney stones, and confusion. The best beverage choices are water, skim milk, 100% fruit juices, and decaffeinated coffees and teas.
About the author: Lisa Mapel is an Extension Program Assistant and Better Living for Texans educator with the Brown County AgriLife Extension office. Lisa may be reached at 325.646.0386.
