From the nursery to the nursing home and every stage in between we experience a lot of change. One thing that changes through different stages of life is nutrition. Making sure we have the nutrition our bodies need as we grow older can be a challenge.
We require fewer calories as we get older and we become less efficient at absorbing some of the main nutrients that we consume in our diet. Adding insult to injury our ability to taste food decreases making appetite decrease and some foods may be difficult to chew, or do not digest well.
Supplementing your diet with these nutrients is easy, if you know which ones you need.
• Omega – 3 Fats are unsaturated fats that mostly are found in fish. They have many implications for your health and may slow the progression of macular degeneration, reduce the symptoms of rheumatoid arthritis, as well as reduce the risks of Alzheimer’s disease and keep our brain sharp. Two servings of fish, tuna, sardines, salmon, or mackerel, as well as, walnuts, soybeans, canola oil, and soybeans can help you keep up your intake.
• Calcium is important to build and maintain our bone strength. If you don’t get enough in your diet from fortified juices, kale, broccoli, and dairy products your body will just take what it needs from your bones.
• Folic Acid is found in fruits and vegetables, and most cereals are fortified with it. However, if you don’t eat a healthy diet of vegetables and fruits, or are not big on breakfast cereals you may not be getting all that you need.
• Vitamin D is calcium’s helper. Without it your body doesn’t absorb calcium, it can’t maintain the density of your bones, and doesn’t work to prevent osteoporosis. Many studies suggest that vitamin D can also protect you from type 1 diabetes, rheumatoid arthritis, cancer, multiple sclerosis, and some autoimmune diseases. A deficiency in Vitamin D may even increase your risk of falling. The sun is the best way to get your body to produce vitamin D; as well some foods have vitamin d added, like: milk, yogurts, cereals, and juices. It is naturally found in eggs, tuna, and salmon.
• Potassium helps bones stay strong, improves cell function, reduces high blood pressure, and decreases the risk for kidney stones. We need 4,700 mg daily. The best way to get potassium is by eating fruits and vegetables such as, bananas, prunes, potatoes with their skin, and plums. However, too much potassium is very dangerous for you, so be sure you work closely with your Primary Healthcare Provider.
• Magnesium is responsible for about 300 different processes, it keeps your immune system working smoothly, aids in keeping your heart healthy, and it too plays a part in strong bones. The best way to get magnesium is to avoid processed foods, eat fresh vegetables, fruits, beans, seeds, and whole grain. If you must take a diuretic it will reduce your body’s ability to absorb magnesium.
• B12 aids in the creation of DNA, blood cells, and are essential for healthy nerves. Foods high in this nutrient are fish, poultry, eggs, and dairy products. You may still need to add a supplement to ensure you are getting what you need.
Talk to your Primary Healthcare Provider to ensure your dietary needs are being met. You may still need to add a supplement to ensure you are getting what you need.
For more information regarding the nutrients you need as you grow older please visit:
http://fal.cn/Vos5
We require fewer calories as we get older and we become less efficient at absorbing some of the main nutrients that we consume in our diet. Adding insult to injury our ability to taste food decreases making appetite decrease and some foods may be difficult to chew, or do not digest well.
Supplementing your diet with these nutrients is easy, if you know which ones you need.
• Omega – 3 Fats are unsaturated fats that mostly are found in fish. They have many implications for your health and may slow the progression of macular degeneration, reduce the symptoms of rheumatoid arthritis, as well as reduce the risks of Alzheimer’s disease and keep our brain sharp. Two servings of fish, tuna, sardines, salmon, or mackerel, as well as, walnuts, soybeans, canola oil, and soybeans can help you keep up your intake.
• Calcium is important to build and maintain our bone strength. If you don’t get enough in your diet from fortified juices, kale, broccoli, and dairy products your body will just take what it needs from your bones.
• Folic Acid is found in fruits and vegetables, and most cereals are fortified with it. However, if you don’t eat a healthy diet of vegetables and fruits, or are not big on breakfast cereals you may not be getting all that you need.
• Vitamin D is calcium’s helper. Without it your body doesn’t absorb calcium, it can’t maintain the density of your bones, and doesn’t work to prevent osteoporosis. Many studies suggest that vitamin D can also protect you from type 1 diabetes, rheumatoid arthritis, cancer, multiple sclerosis, and some autoimmune diseases. A deficiency in Vitamin D may even increase your risk of falling. The sun is the best way to get your body to produce vitamin D; as well some foods have vitamin d added, like: milk, yogurts, cereals, and juices. It is naturally found in eggs, tuna, and salmon.
• Potassium helps bones stay strong, improves cell function, reduces high blood pressure, and decreases the risk for kidney stones. We need 4,700 mg daily. The best way to get potassium is by eating fruits and vegetables such as, bananas, prunes, potatoes with their skin, and plums. However, too much potassium is very dangerous for you, so be sure you work closely with your Primary Healthcare Provider.
• Magnesium is responsible for about 300 different processes, it keeps your immune system working smoothly, aids in keeping your heart healthy, and it too plays a part in strong bones. The best way to get magnesium is to avoid processed foods, eat fresh vegetables, fruits, beans, seeds, and whole grain. If you must take a diuretic it will reduce your body’s ability to absorb magnesium.
• B12 aids in the creation of DNA, blood cells, and are essential for healthy nerves. Foods high in this nutrient are fish, poultry, eggs, and dairy products. You may still need to add a supplement to ensure you are getting what you need.
Talk to your Primary Healthcare Provider to ensure your dietary needs are being met. You may still need to add a supplement to ensure you are getting what you need.
For more information regarding the nutrients you need as you grow older please visit:
http://fal.cn/Vos5
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