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The dietary needs of people alter as they age, and though medical experts recommend people to rely on natural food substances for maximum nutrients, it just doesn’t work at times. The body changes during years of seniority (above 60) and become less efficient at extracting enough nutrients from the food. This makes it imperative to supplement natural food with man-made preparations.
During Your Sixties
Vitamin B12:
As per American Geriatrics Society Journal, even the slightest of vitamin B12 deficiencies may present dementia risks for senior adults. The acids within the gut become less competent at extracting food-related vitamin B12 after 50s, making it important to keep a constant check on vitamin B12 levels and also add in supplements, if needed.
Beef liver, clams, cheeseburger, trout, and sirloin are some good sources of vitamin B12.
Omega-3:
As far as natural omega-3 fatty acids are concerned, DHA is plentiful within the cell membranes of the brain. Over the last ten years, studies have been linking brain benefits to the presence of these fatty acids – right from enhanced flow of blood and increased brain cell growth to lesser mood swings and stronger memory. With age, unfortunately, the cells’ ability to intake DHA diminishes gradually, leaving the mind malnourished and negatively influencing both memory retention and brain function.
Ideal dosage: EPA and DHA – 1000 milligrams per day.
Food sources: Salmon, flaxseed oil, edamame, and walnuts.
Vitamin D:
For many years, scientists believed the primary or the only objective of vitamin D was to assist with calcium absorption from food substances. Recent research studies reveal vitamin D can also bring down recurring pain, heart issues, and even eliminate cancer. Sunlight is the most natural and recommended vitamin D source. Aging reduces one’s ability to harvest the vitamin D benefits of sunlight, making supplement dosages imperative.
Recommended dosage: 600 global units every day. Go for supplements rich in vitamin D3, a form of the active vitamin that’s more potent than vitamin D2.
As for natural food sources of this vitamin, mackerel, tuna, cheese, beef liver, egg yolks offer aplenty.
During Your Seventies
Vitamin B12:
As noted previously, even the mildest of vitamin B12 deficiencies would put senior adults susceptible to dementia. However, the acid needed to absorb food-based vitamin B12 in the stomach plummets with age. According to the Institute of Medicine, vitamin B12 is critical for the sound functioning of the human brain, and adults who are more than 50 years of age will have to resort to B12 supplements. The recommended dosage is 2.4 micrograms per day.
Beef liver, clams, cheeseburger, trout, and sirloin are good sources of food.
Vitamin D:
Vitamin D is important during 70s, to offer protection against infection and illness. You guessed it right; sunlight offers this vitamin in abundant quantity. However, with age, the body becomes less capable of making optimal use of this freely available vitamin, forcing people to resort to other sources. The prescribed dosage is usually 800 global units every day. Look for Vitamin D3-containing supplements – the vitamin is a more effective variant of vitamin D when compared to vitamin D2. Good food sources of the vitamin comprise mackerel, tuna, beef liver, egg yolks, and cheese.
Protein:
Many health issues are likely to crop up during 70s; the inability to build muscle is one. In addition, protein requirements go up with age. Once close to 10 percent of the muscle mass is lost, the body’s immune system becomes less efficient. Thankfully, protein pills or powders are there for the rescue if natural diet options falter. The recommended dose being 20 – 30 grams of whey protein mixed with a regular shake.
Beef, beans, chicken, almonds are good sources of natural protein.