Vital Nutrients for People Over 50

As we get older, our bodies need more nutrients to stay healthy. Getting a healthy, balanced diet and supplements as necessary can make sure that we stay in the best possible health even as we age. However, the American Dietary Association reminds us that older people need more nutrients but fewer calories, since the metabolism tends to slow as we age.

Every person has a different level of physical activity and a different metabolic rate, so the exact number of calories needed depends on the individual. However, everyone needs about the same amounts of seven essential nutrients; so without further delay:

• Vitamin A – We all know that vitamin A is good for our eyes, but it also is healthy for the skin and for immune function. Carrots, cantaloupe, summer squash and green leafy vegetables are all good sources of this vitamin.
• Vitamin B12 - Vitamin B12 helps give a higher energy level and nervous system health, which helps establish mental and emotional clarity and stability. Meat, eggs and dairy products are good sources of B12.
• Vitamin C – This vitamin boosts the immune system, can help alleviate cold and flu symptoms and is a powerful antioxidant. Many older people suffer from iron deficiency, which can be helped by having vitamin C along with your food – the vitamin helps your body absorb iron from your food more efficiently. You can get vitamin C from citrus fruits and juices, as well as from some vegetables.
• Vitamin D - Vitamin D helps you to absorb calcium more efficiently, keeps your skin healthy and is essential for bone health. You can make Vitamin D on your own – you just need 20-30 minutes of sun two to three times weekly. You can also get Vitamin D in your diet from eggs, tuna, enriched milk and mushrooms.
• Protein – People over 50 should have at least five ounces of protein daily. Meat, eggs, beans and dairy products are good sources of protein.
• Folate - Folate helps your blood to bring more oxygen to the body. The best sources of folate are spiach, kidney beans, strawberries, peas, romaine lettuce and broccoli.
• Calcium - this is one of the very most important mineral nutrients, especially for older people. Those over 50 should have at least 1,200 milligrams of calcium each day. The richest sources of calcium are dairy products, but calcium is also found in green leafy vegetables, cereal and some enriched juices.

If your diet is coming up short in terms of any of these seven nutrients, you may be in need of supplementation. High quality nutritional supplements are available which can help your body get what it needs to stay in peak health.

How to Plan a Healthy Diet

It may not sound complicated to start a healthy diet, but there is more to know than you may think. Properly planned, a healthy diet will provide all of the essential nutrients it needs, assist in keeping you at a healthy weight, defend against illness, and give your body the energy it needs to get through your day. Other than weight loss and maintenance, a healthy diet also helps regulate mood, sleep cycles and general health. Here are a few tips to begin on a new and healthier diet.

First, you should eliminate or severely curtail saturated fats, trans fats, cholesterol and sodium. This will mean avoiding fried foods and some foods which you may even think of as healthy ones. Some other foods you’ll want to avoid include most cereals, crackers and prepared soups- these tend to be high in sodium. Be sure to read the nutritional information labels on foods before buying. The biggest part of a healthy diet should be fresh fruits and vegetables, whole grains and small amounts of fat-free dairy and very lean meats. Fresh foods give our bodies the nutrients they need – meaning that you don’t need those synthetic products. A diet rich in fresh, natural foods also has plenty of fiber, which helps in losing weight and regulating cholesterol levels.

High fiber foods also improve the function of the digestive system, can increase metabolism and also make us feel fuller. This means you’ll have less urges for in between meal snacks and eat smaller portions at meal times. Protein rich foods have a similar effect; you should get plenty of fiber and protein at each meal. These tips will give you a good basis for starting a healthy diet.