Getting adequate nutrition can be a challenge as get older. With age, the number of calories need begins to decline. Every calorie consumes must be packed with nutrition in order to hit the mark. In addition, the ability to taste food declines, blunting appetite. Some foods become difficult to chew or digest. Several key nutrients, in particular, may be in short supply as get older.
https://www.webmd.com/healthy-aging/features/missing-nutrients#1
So, what nutrients and vitamins can benefit us with aging? And how to get enough?
All comments and contributions are welcome.
Aging is linked to various changes in the body, including muscle loss, thinner skin, and less stomach acid.
Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life.
For example, studies have estimated that 20% of older adults have atrophic gastritis, a condition in which chronic inflammation has damaged the cells that produce stomach acid (1).
Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron, and magnesium (1, 2Trusted Source).
Another challenge of aging is a reduced need for calories. Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories.
Fortunately, eating various foods and taking a supplement can help you meet your nutrient needs.
Another issue people may experience as they age is a reduction in their body’s ability to recognize vital senses like hunger and thirst
With wildly spreading of non organic foods, every one suffer from aging Syndromes at very early age!
Dear Dr. Javad Sharifi It is my pleasure...Thank you so much, really thanks.
Dear Dr. Abdullah Sikar Al-Issawi thank you so much, really thanks.
Garlic, Nuts, Almond, Ginger, lemon, carrots, fish, maize always better
Any nutrient or Vitamin used as antioxidant.
Food like dates and snake cucumber
As we get older our bodies have different needs, so certain nutrients become especially important for good health.
Calcium and Vitamin D. Adults older than 70 need more calcium and vitamin D to help maintain bone health than they did in their younger years. ...
Vitamin B12. ...
Dietary Fiber. ...
Potassium. ...
Know Your Fats.
https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults
Curcumin, resveratrol, and CoQ10 are popular anti-aging antioxidants. While there are many vitamins essential for a healthy body, Best recommends fat-soluble vitamins, such as vitamin D, E, and K, which impact the skin's health most directly for maintaining a youthful appearance https://www.insider.com/what-are-the-best-anti-aging-vitamins
For people of any age, a diet that is rich in fruits, vegetables, and fat-free or low-fat milk and milk products is most often recommended by nutrition experts. The emphasis is also on consuming whole grains, fish, poultry, beans, seeds, nuts, and less sugar https://www.bethesdahealth.org/blog/2018/10/09/basics-geriatric-nutrition/
As my colleagues have said, incorporate the important vitamins C and D, and a proper diet
We need to get different vitamins and minerals as well as good protein and omega- 3 fatty acids to keep healthy and to fight aging.
Calcium, vit. D, B, E , others vitamins and minerals for different body functions.
Fish, sea foods, green veg, fruits are important for older people.Excercise is also important with right nutrition.
Yes vitamins are vital and here are some information on how to cope with aging.
https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/best-anti-aging-foods
Dear Dr. Chinaza Godswill Awuchi thank you so much, really thanks.
Balanced diet with lots of fruits and vegetables,
drinking lots of water can help aging skin
vitamins C and others will do a great job too
Dear Dr. Oluwadara Pelumi Omotayo thank you so much, really thanks.
Certainly the body has various nutrients and vitamins, demands in different age and considering the age bar should have to maintain the diet menu.
Dear Dr. Md. Abdur Razzak Choudhury thank you so much, really thanks.
From the vitamins, take vitamins (B), specifically (B-12). And she indicates that with age, it is necessary to focus on some minerals and vitamins, such as calcium, whose concentration in the bones decreases with age, which requires the use of nutritional supplements.
Dear Dr. Prof Dr Suhad Qasim saeed Almousawi thank you so much, really thanks.
There is an "epidemic" of low vitamin D in my area. As this vitamin is not checked with the routine blood test ordered by the doctors, some assistant doctor pointed out that I need to check for this. The result showed a dramatic low in my vitamin D, so I was encouraged to take up to 6 units per day.
My mother used to sit in the sun for 15 minutes every day "to get her vitamin D", she was saying. However, in my area the sun is not common and in the winter it is too cold to sit outside for that long.
As we get older our bodies have different needs, so certain nutrients become especially important for good health.
- Calcium and Vitamin D. Adults older than 70 need more calcium and vitamin D to help maintain bone health than they did in their younger years. ...
- Vitamin B12. ...
- Dietary Fiber. ...
- Potassium. ...
- Know Your Fats
Vitamins which are antioxidants against free radicals are very useful as vitamin C, E, and A.
The best nutrition, in my humble view, the elderly need is peace of mind!
Healthy diet is vital for all ages, though it's of particular importance with aging. There should be an adequate intake of vegetables and fruits. Carbohydrates in the form of whole grain cereals while minimizing simple and refined sugar. Sufficient intake of fish or chicken preferably twice a week. Fat intake should be largely in the form of polyunsaturated and monounsaturated fats with the avoidance of trans fats. Vitamin D3 supplement via low fat dairy products is also important.
Practicing regular moderate intensity physical activity is also indispensable with aging, usually in the form of brisk walking, jogging or biking.
Dear Manal Hadi Kanaan Aging is linked to muscle loss, thinner skin and reduced stomach acid. Our ability to recognize hunger and thirst may also be reduced as you age. Older adults generally need fewer calories. However, their nutrient needs are just as high or higher than when they were younger. That’s why eating nutrient-rich, whole foods becomes extremely important. Eating a protein-rich diet could help fight sarcopenia, the age-related loss of muscle and strength. Research shows we may get the most benefits if you combine a protein-rich diet with resistance exercise. Bowel-related issues, including constipation and diverticular disease, can occur as we age. We can help protect yourself by increasing your fiber intake.
Calcium and vitamin D are important nutrients for maintaining optimal bone health. Our body stands to benefit from getting more calcium and vitamin D as you age. Aging increases the risk of a vitamin B12 deficiency. Older adults can especially benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B12. Potassium, magnesium, omega-3 fatty acids and iron are other nutrients you can benefit from as we get older. Drinking an adequate amount of water is important as we age, as our body may become less able to recognize the signs of dehydration. It’s common for elderly people to experience reduced appetite. If this issue isn’t addressed, it can lead to weight loss, nutritional deficiencies and poor health. All these actions can help us fight deficiencies and stay healthy as we get older.
https://www.healthline.com/nutrition/nutritional-needs-and-aging
Best regards, AKC
Dear Manal Hadi Kanaan I think it is best to eat fruits and vegetables, with the importance of low-calorie foods, and vitamins are also beneficialو Calcium and vitamin D and E are important nutrients for maintaining bone health
Apart from all kinds of vitamins and minerals , one needs proteins from different sources so that you get essential and non essential amino acids. Reduced carbohydrates, especially white sugar to be avoided. Moderate amounts of fat. Simple home cooked meals with fruits and salad helps in age.
Manal Hadi Kanaan
Dear Professor,
Thank you for the interesting topic of discussion.
Ideally, medical doctors should only have participated in this discussion. Since, I am not a medical doctor, I should have played the role of a silent observer. But as I have many friends who are medical doctors, I keep on coming through topics of discussions like this, among them. So, I have an opinion about this matter, which I am sharing here.
Generally with age, people suffer from bone related problems. So Calcium is very important in this regards. Also Vitamin B is very important as it contributes towards general well-being.
Best regards,
Anamitra Roy.
Dear Dr. Anamitra Roy Thank you so much, really thanks. I fully agree with you as Ca and Vit B are the main nutrients that we need with aging. My sincere gratitude, Doctor.
Some of the common anti ageing nutrients and vitamins include among others: Vitamin A, C, D, B12, coenzyme Q10, Calcium, Omega 3, etc
Dear Dr. Samuel Olorunfemi Adams Thank you so much, really thanks.
A healthy plate should include which consist of CHO, protein, fat, vitamin and minerals.....include food that gives lots of nutrients without a lots of extra calories.....proteins from high biological sources... MUFA PUFA rich fats include in the diet... major focus on vitamins and minerals......Choose soft moist foods. Chop, finely mince, grind, mash or puree foods to a texture in chewing difficulties..
Please have a look at this link
https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults
Thin skin and fingernails are a sign of a collagen deficit. This is managed by taking a tea spoon of gelatin per day until these signs resolve. However given that gelatin is the precursor for collagen and collagen is 1/3 of all the formed protein in the body I recommend this supplement be given for the rest of the patient's life.
Eating right and staying active is essential no matter what age.
Older es have different needs, so certain nutrients become especially important for good health.
Calcium and Vitamin D
Adults older than 70 need more calcium and vitamin D to help maintain bone health than they did in their younger years. To meet these needs, select calcium-rich foods and beverages and aim for three servings of low-fat or fat-free dairy products each day. Other sources of calcium include fortified cereals and fruit juices, dark green leafy vegetables, canned fish with soft bones, and fortified plant-based beverages. Sources of vitamin D include fatty fish, such as salmon, eggs, and, for,fortifiedods and bevedrinks you take a calcium supplement or multivitamin, choose one that contains vitamin D.
Vitamin B12
Some adults older than 50 may not be able to absorb enough vitamin B12. Fortified cereal, lean meat and fish and, seafood are sources of vitamin B12. Ask your doctor or a registered dietitian nutritionist if you need a vitamin B12 supplement.
Dietary Fiber
Eat fiber-rich foods to stay regular. Dietary fiber also may help lower your risk for heart disease and reduce your risk for Type 2 diabetes. Eat whole-grain break pieces of bread cereals and more beans, pea,s, nd lentils— along with whole fruits and vegetables, which also provide dietary fiber.
Potassium
Consuming adequate potassium, along with limiting sodium (salt) intake, may lower your risk of high blood pressure. Fruits, vegetables, beans and, low-fat or fat-free dairy products are all sources of potassium. Also, select and prepare foods with little or no added salt. Add flavor to food with herbs and spices.
Know Your Fats
Most of the fats you eat should be polyunsaturated and monounsaturated fats, warilyund in nuts, seeds, avocados, vegetable oils and, fish. Choose foods that are low in saturated fat to help reduce your risk of heart disease.
I urge you to observe the skin on the dorsum of the hand. In elderly people it is not uncommon to see purpuric blotching. This is frequently accompanied by a thinning of the dermis and a see through skin. IT IS NOT DUE TO BLOOD THINNERS ! It is more likely nutritional deficits in vitamin C (scurvy) and a collagen deficits due dietary sufficiency which can be corrected by a multivitamin 1/d, vitamin C 500mg/d and either collagen or gelatin powder, 1 level tea spoon per day.
Since the appetite goes down with age, calorie dense foods may be given to the elderly. A diet which is rich in the vitamins, fiber, moderate healthy fats and proteins from varied sources should be given. Meat in moderation. More focus on vegetables and fruits.
It is important for the food to be tasty
Being active helps a lot.
Dear Dr. Priya Yadav Dr. Lamia Mustafa Al-Naama Dr. Waldemar Łasica Dr. Mitchell V Kaminski Dr. Mohmmed Faris and Dr. Sangeeta Kumar Thank you so much, really thanks. My sincere gratitude and appreciation to everyone.
From the vitamins, take vitamins (B), specifically (B-12). She points out that with age advancing, focus must be placed on some minerals and vitamins, such as calcium, whose concentration in the bones decreases with age, especially in women
Dear Dr. Prof Dr Suhad Qasim saeed Almousawi Thank you so much, really thanks.
To be specific: Multivitamin 1/d, Vitamin C 500mg/d, gelatin 1 level tea spoon/d, fish oil 1400mg/d and if the patient lives in an area that has cooler to cold winters, vit D3 125mcg (500IU). If taking cholesterol suppression add CoQ10 200mg/d. This is by no means a comprehensive lift for all. One must be able to diagnose physical signs of other deficiencies such as the seborrhea medial eye brow rash pathogenic for a zinc deficient. (Oral and Cutaneous Signs of Micro nutrient Deficiencies, Pressure Wounds and Skin Failure Secondary to Scurvy. Prevention with Early Micro Nutrient Supplements, also Considerations Regarding Zinc Supplements in Micro-nutrient Nursing Home Patients also in Nursing & Healthcare International Journal ).
Special Nutrient Needs of Older Adults
https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults
Dear Dr. Mitchell V Kaminski and Dr. Chuck A Arize Thank you so much, really thanks. My sincere gratitude and appreciation to everyone.
Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate)
Dear Dr. Radhwan H Ibrahim thank you so much, really thanks. My sincere gratitude, Doctor.
I think all nutrients and Vitamins that plants produced them especially vit C. Selenium is very important to preserve cells. Wild lipids ( animal fatالدهن الحر) are containing antioxidant compounds.
Dear Dr. Ali F Almehemdi thank you so much, really thanks. My sincere gratitude, Doctor.
Manal Hadi Kanaan
Article Nutritional Considerations for Healthy Aging and Reduction i...
Dear Dr. Nirmala S.V.S.G thank you so much, really thanks. My sincere gratitude, Doctor.
www.methyl-life.com
1. Try to remove all sources of folic acid from your diet
2. Prime or Prepare the Methylation Biopathway in the body
3. It’s third on the list, but it’s THE REALLY BIG ONE, L-METHYLFOLATE
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10 Essential Nutrients and Supplements for Better Aging
More ...
The Top 10 Anti-Aging Nutrients and Supplements to Keep ...
www.doctorshealthpress.com/anti-aging/10-anti-aging-nutrients-supplements/
Dear Dr. Len Leonid Mizrah thank you so much, really thanks. My sincere gratitude, Doctor.
Please have a look at this link Manal Hadi Kanaan
- https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults
- https://www.ncbi.nlm.nih.gov/books/NBK51837/
Article Vitamins in Aging, Health, and Longevity
- https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults
Thanks
This reply is based on personal and ongoing observation of the dorsum of the hand skin of my fellow residents at a senior living facility. It is centered on observing physical signs of a collagen deficit. Recall that collagen is one third of all the formed protein in the body directly observed as thin skin so thinned that it is accurately described as "see through" or "plastic wrap" skin. As one third of all the collagen of the body reservation of the skin of the hand is also a look into the status of all collagen in the body. What to do about a significant deficit? Take a level tea spoon of gelaten and one one half of a level tea spoon of powdered vitamin C daily. Over time this will also clear the pseudo purpura which is often misdiagnosed as due to the patient being on a "blood thinner".
Dear Dr. Md Asaduzzaman and Dr. Mitchell V Kaminski thank you so much, really thanks. My sincere gratitude, Doctors.
Dear Dr. Mahesh Kumar thank you so much, really thanks. My sincere gratitude, Doctor.
Dear Dr. Benjamin Makimilua Tiimub
Dr. Ravinder Kumar Sahdev and Dr. Enyoh Christian Ebere thank you so much, really thanks. My sincere gratitude, Doctors.
There are six types, kindly see the following link to have full details:
https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults
A recently published literature on Vitamins and Minerals for Older Adults can be accessed at:
https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults
Dear Dr. Arbind K. Choudhary and Dr. Aref Wazwaz thank you so much, really thanks. My sincere gratitude, Doctors.
Dear Manal, You are right! But what do YOU do with these people?
I think having a positive, spiritual mindset and lifestyle despite our changes in life which is difficult sometimes is the best Vitamin and nutrient for the mind, body and soul. It is not about taking supplements only.
Vitamin C can also help fend off the signs of aging because of its vital role in the body's natural collagen synthesis. It helps to heal damaged skin and, in some cases.
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