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| Glyconutrients |
At every stage of life, nutrition is vitally important. We all require healthy foods to help our bodies thrive, regardless of age, but seniors and elderly men and women have specialized nutritional needs.
There are several factors affecting nutrition and healthy dietary choices for seniors. One area that greatly affects the health needs of the elderly is basic body composition. Hormonal activity, for example, decreases as a person ages. This results in weight gain and the loss of muscle and bone.
Other health considerations for people in their senior years are outlined in the following points:
Drink Plenty of Water
The amount of water that is present in the human body naturally decreases as we age. Fluid levels can also be affected by personal choices and habits. Many seniors claim that they just don't feel thirsty, so the simply don't drink enough water. For others it's difficult or inconvenient to pour a glass of water. Regardless of the reasons, too many seniors suffer with dehydration. Older men and women should at least one ounce of water for every 2.2 pounds of weight, every day.
Protein
Protein is an essential nutrient at every stage of life. It supports a healthy immune system and prevents wasted muscle. Even though energy needs are decreased in the elderly, it's still important for seniors to eat high quality proteins such as eggs, lean meats, fish and poultry.
Dietary Fiber and Carbohydrates
Most people have heard that seniors require extra fiber, as a fiber rich diet combined with plenty of water can aid in preventing constipation. Carbohydrates from cereals, pasta, bread and other grain products are also required to provide the energy needed by active seniors.
Dietary Fats
Seniors require less fat in their diets, because the body's metabolism naturally slows down as age increases. Still, it's important to be sure that the "good fats" are not altogether eliminated. Fat intake can be trimmed by choosing lean meats, fish, low-fat dairy products, and fat-free or fat-reduced preparation methods.
Stay Strong with Calcium
One vital element of nutrition for seniors is calcium, and many people just don't get enough of it. The calcium requirement for the elderly is about 1,500 mg per day. People often struggle with digestive problems from drinking milk, but there are many alternative calcium sources. Non-fat powdered milk can be used in many recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious calcium-rich options.
Beef Up Your Iron
Iron deficiency is a common problem for the elderly. Lean red meats and breakfast cereals are great sources of iron.
Zinc Requirements
Zinc is one of the often-ignored contributors to good nutrition for seniors, and because zinc isn't readily absorbed by the body, many adults don't get enough. Seniors should eat healthy portions of poultry, meat and fish to help meet their daily zinc requirements.
Vitamin B12
Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.
To grow and remain healthy, people of all ages require a balanced diet rich in vitamins, minerals and nutrients. Seniors face additional age-related health concerns and should be particularly aware of their nutritional needs. Aging brings changes to every body, but good nutrition helps many seniors continue to lead vital, active lifestyles.
About the Author:
Columnist Varian Sperks provides material for several popular web magazines, on healthy living and health diet fitness subjects. You are welcome to reprint this article - but get your own unique content version here. Glyconutrients.
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