A person’s body composition changes with age as muscle mass decreases, often due to disuse and fatty tissue increases. Because of body metabolism slows down, fewer calories required, expert’s estimate that the average person should consume 10% fewer calories for every decade after his/her age of 50. Therefore, 50 year old needs 1800 calories a day will require 1440 calories are needed at the age of 70, and perhaps even fewer if he is sedentary. People who fail to cut back on food intake are likely to gain weight, increasing the risk of heart decease, diabetes, and osteoarthritis.
While increasing age the human body less efficient in absorbing and using some nutrients; osteoporosis and other medical conditions common in older people also change nutritional needs. Consequently, an older person is likely to need extra amounts of essential nutrients like below:
1. Calcium—Prevent osteoporosis and maintain healthy bones.
2. Vitamin D – Which the body needs in order to absorb the calcium.
3. Vitamin B12 – To build red blood cells and to maintain healthy nerves.
4. Zinc – To help compensate for lowered immunity due to ageing.
5. Potassium – In the presence of high blood pressure or the use of diuretic drugs.
6. Folic Acid (Vitamin B) – The body uses to make DNA and red blood cells, it may also help to lower blood levels of homocysteine, a compound in the blood that has been associated with an increased risk of heart decease.
7. Fiber – To prevent constipation.
Supplements that are needed
A recent medical study shows that seniors may face the risk of vitamin deficiencies even if they are eating well. Some doctors recommend a daily vitamin and mineral supplement to ensure that an older person takes in 100% Recommended Dietary Allowances (RDAs). A multivitamin can not take the place of healthy food because food contains some additional components such as fiber, plant chemicals and fatty acids. High dose supplements should be avoided unless recommended by physician or dietitian as they can lead to nutritional imbalances.
Drink more water
Consume six to eight glasses water everyday. It is an essential nutrient just like vitamins and minerals because human body cannot make enough of it to meet daily requirements. It helps to regulate body temperature, transports nutrients to body’s cells. Because sensitivity to thirst diminishes with age, older adults are susceptible to dehydration, which can cause confusion, fatigue, Headache and more.
While increasing age the human body less efficient in absorbing and using some nutrients; osteoporosis and other medical conditions common in older people also change nutritional needs. Consequently, an older person is likely to need extra amounts of essential nutrients like below:
1. Calcium—Prevent osteoporosis and maintain healthy bones.
2. Vitamin D – Which the body needs in order to absorb the calcium.
3. Vitamin B12 – To build red blood cells and to maintain healthy nerves.
4. Zinc – To help compensate for lowered immunity due to ageing.
5. Potassium – In the presence of high blood pressure or the use of diuretic drugs.
6. Folic Acid (Vitamin B) – The body uses to make DNA and red blood cells, it may also help to lower blood levels of homocysteine, a compound in the blood that has been associated with an increased risk of heart decease.
7. Fiber – To prevent constipation.
Supplements that are needed
A recent medical study shows that seniors may face the risk of vitamin deficiencies even if they are eating well. Some doctors recommend a daily vitamin and mineral supplement to ensure that an older person takes in 100% Recommended Dietary Allowances (RDAs). A multivitamin can not take the place of healthy food because food contains some additional components such as fiber, plant chemicals and fatty acids. High dose supplements should be avoided unless recommended by physician or dietitian as they can lead to nutritional imbalances.
Drink more water
Consume six to eight glasses water everyday. It is an essential nutrient just like vitamins and minerals because human body cannot make enough of it to meet daily requirements. It helps to regulate body temperature, transports nutrients to body’s cells. Because sensitivity to thirst diminishes with age, older adults are susceptible to dehydration, which can cause confusion, fatigue, Headache and more.
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