Nutrients for Aging Well

By Dominique Cameron
Originally published here in Sound Integrated Health News on 01/09/12

Aging is an exciting reality of life that we all get to experience, but it’s important to keep a few things in mind as we grow older. Statistics show that the number of Americans who will become 65 years or older over the next 2 decades increased by 26% over the last ten years. Our nutritional needs change over the years, so here are a few tips to point you in a positive direction.

Eating Healthy

Recommendations by the Dietary Guidelines for Americans suggest that eating healthy is quite simple – visit MyPlate.gov for specifics on what your plate should look like at each meal. Eating plenty of fruits and vegetables is key—especially those mineral-rich, dark green vegetables and leafy greens. When it comes to proteins, variety is best—don’t forget to include fish, peas, and beans. It’s also recommended to have at least 3 servings of dairy fortified with vitamin D to promote healthy bones, and to choose healthy fats, such as olive oil, avocado, sunflower oil, almonds, and hazelnuts.

Of course, balancing physical activity with a healthy whole-foods diet is the best solution for total body wellness. A few minutes of light physical activity daily can enhance the body’s nutrient absorption capabilities and promote overall wellness.

Nutrient Spotlight

Calcium and vitamin D are essential for maintaining healthy bones over the years, but you don’t have to limit yourself to supplements. Vitamin D fortified foods and occasional sunlight exposure can support bone health. Calcium-fortified cereals, dark leafy green vegetables, and canned fish with soft bones are great sources of calcium.

According to the American Dietetic Association (ADA), most people over the age of 50 lack sufficient amounts of vitamin B12 in their diets. As stated by the National Institute of Health (NIH), vitamin B12 “helps keep the body’s nerve and blood cells healthy.” It can be obtained from B12-fortified cereal, lean meats, eggs, some fish, and certain seafood.

To keep things running smoothly, fiber is a must! There are 2 types of fiber—soluble and insoluble—and both should be included in a healthy diet. Soluble fiber—like oats, beans, and peas—can help lower your risk for heart disease and may prevent type 2 diabetes. Insoluble fiber—like fruits, vegetables, and whole grains—add bulk to the stool, helping food to pass through the gut more quickly. Insoluble fiber needs plenty of water to pass through the colon without causing constipation, so be sure to stay adequately hydrated.

Lastly, increasing your potassium intake while lowering your salt intake may lower your risk of hypertension, also known as high blood pressure.

Eating Healthy on a Budget

Low-income seniors are generally at least age 60, and have household incomes less than 186% of federal poverty guidelines. The USDA offers food assistance through the Senior Farmers Market Nutrition Program (SFMNP). One of its main purposes is to “provide…fresh, nutritious, unprepared, locally grown fruits, vegetables, honey and herbs from farmers' markets, roadside stands and community supported agriculture programs to low-income seniors.” Participants receive coupons that can be exchanged at farmers’ markets, community supported agriculture programs, and roadside markets for eligible foods. Visit the following website for more information: http://www.fns.usda.gov/wic/seniorfmnp/seniorfmnpoverview.htm

References

1. "A Profile of Older Americans: 2010.” Aging Statistics. US Census Bureau: Administration on Aging. Feb 25 2011. <http://www.aoa.gov/AoARoot/Aging_Statistics/Profile/2010/2.aspx>. Dec 26 2011.

2. "Dietary Supplement Fact Sheet: Vitamin B12.” NIH: Office of Dietary Supplements. Jun 24 2011. <http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/>.  Dec 26 2011.

3.     "Senior Farmers’ Market Nutrition Program.” USDA: Food & Nutrition Service. Nov 30 2011. <http://www.fns.usda.gov/wic/SeniorFMNP/SeniorFMNPoverview.htm>. Dec 26 2011

4. "Soluble vs. Insoluble Fiber.” NIH: Medline Plus Database. Dec 14 2011. <http://www.nlm.nih.gov/medlineplus/ency/article/002136.htm>. Dec 26 2011.