Nutritional Issues and Aging Americans
Proper nutrition can enhance an older individual’s overall life. Typically, when a person is healthier, they feel healthier, and they are able to do more with their lives. They also reduce the risks of a variety of health and medical issues. They also enhance the prospects that they will have a longer life.
In this article, we discuss some of the most commonplace nutritional issues experienced by the aging population in the United States. We also provide food recommendations that can assist in combating deficiencies that may exist in your own diet at this juncture in time.
Most Commonplace Vitamin and Mineral Deficiencies in Older Americans
Unfortunately, a wide swath of older women and men in the United States suffer from vitamin and mineral deficiencies. In this section, we discuss the most commonplace vitamin and mineral deficiencies afflicting a relatively significant percentage of older Americans in this day and age. We also provide food suggestions through which you can obtain certain minerals that may be deficient in your life.
Iron
The elderly are at a notably higher risk for amenia arising from iron deficiency. Bear in mind that women are more subject to iron deficiency. However, men can also be iron deficient. (They are also more apt to overdo when it comes to trying to remedy an iron deficiency. Yes, it is possible to have too much iron in your diet.)
Proper iron levels in your body are important for a number of reasons including:
- Maintaining energy levels
- Preserving gastrointestinal processes
- Supporting the immune system
- Regulation of body temperature
Food sources:
- Spinach
- Sweet potatoes
- Asparagus
- Tomatoes
- Beets
- Kale
- Cereals
- Pork
- Beef
- Poultry
- Fish
- Beans
- Eggs
Calcium
Older individuals are at far greater risk of osteoporosis than is the case for people earlier in their lives. Osteoporosis can significantly increase the risk of falls. Calcium is crucial for bone health and can be a mineral that is lacking in the diets of a good many people in their Golden Years.
Food sources:
- Greek yogurt
- Cheese
- Cottage cheese
- Leafy vegetables
- Almonds
- Oranges
- Salmon
Vitamin D
A lack of vitamin D is not so much a dietary issue than one involving geography and time outside. People are able to get very little vitamin D from their diets. They depend on sunlight to get appropriate levels of vitamin D. In the Northern Hemisphere, many older people do not get enough vitamin D from sunlight. Therefore, a vitamin D supplement might be advisable.
Food sources:
- Fortified vitamin D milk
- Fortified vitamin D almond milk
- Mushrooms
- Salmon
- Tuna
- Beef liver
- Cheese
- Egg yolks
B Vitamins
Proper levels of B vitamins are needed to prevent or reduce the severity of different diseases. These are yet other vitamins that older Americans may not have at proper levels in their systems.
Food sources:
- Whole grains
- Beef
- Fish
- Poultry
- Dairy products
- Fortified cereals
- Spinach
- Oranges
Vitamin C
Vitamin C plays a significant role in a number of key bodily functions that include:
- Immune response
- Would healing
- Protein synthesis
- Collagen synthesis
- Neurotransmitter operations
Food sources:
- Oranges
- Grapefruit
- Strawberries
- Cantaloupe
- Tomatoes
- Red peppers
- Green peppers
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Potato
Vitamin E
Vitamin is believed to have properties that support the immune system. It has also been associated with the decline of cognitive abilities among people afflicted with Alzheimer’s or some other type of dementia.
Food sources:
- Nuts
- Seeds
- Avocado
- Cereals
- Spinach
- Asparagus
- Broccoli
- Lettuce
- Onions
- Fortified cereals
Vitamin K
Vitamin K is crucial for blood clotting as well as bone density and calcium transport. Deficiencies in this area can heighten the chance for broken bones for older individuals.
Food sources:
- Eggs
- Beef
- Tuna
- Kiwi
- Avocado
- Rhubarb
- Kale
- Broccoli
- Spinach
- Asparagus
Vitamin A
Vitamin A is known for its effect on skin health. It is also said to have positive impact on certain types of cancer cells.
Food sources:
- Liver
- Carrots
- Sweet potatoes
- Spinach
- Cantaloupe
- Mango
- Broccoli
- Bell peppers
- Apricots
- Winter squash
Magnesium
Older individuals are also at greater risk of magnesium deficiencies. Magnesium plays a role in a number of vital bodily functions:
- Immune response
- Protein syntheses
- Nerve function
- Muscle function
Food sources:
- Almonds
- Spinach
- Whole grains
- Cashews
- Peanuts
- Fortified breakfast cereals
- Black beans
- Peanut butter
- Avocado
- Dark chocolate
- Brown rice
- Plain yogurt
- Kidney beans
- Salmon
- Chicken
- Broccoli
- Apples
- Tofu
Zinc
Zinc deficiency can impact a person’s ability to taste and smell properly. Zinc is also necessary for a variety of bodily functions that include:
- Cellular metabolism
- Immune function
- Wound healing
- Protein synthesis
Food sources:
- Cashews
- Chickpeas
- Yogurt
- Milk products
- Dark chocolate
- Pumpkin seeds
- Whole grains
- Certain fortified breakfast cereals
- Seafood
- Poultry
- Eggs
- Legumes
- Nuts
- Oysters
- Beef
Selenium
Many people have not heard of selenium. It is a nutrient that is important for thyroid function as well as to support the immune system.
Food sources:
- Eggs
- Brown rice
- Mushrooms
- Grain products
- Dairy products
- Nuts
- Seeds
- Fish
- Seafood
- Beef
- Poultry
- Spinach
Three Other Important Dietary Considerations for Older Americans
There is a trio of other dietary considerations important for older individuals to keep in mind:
- Protein
- Fiber
- Water
Protein
A notable number of older individuals fail to get a proper amount of protein in their diet. This can lead to a condition technically known as sarcopenia. This is a form of muscle loss.
Food sources:
- Fish
- Pork
- Turkey
- Eggs
- Kidney beans
- Chickpeas
- Peanut butter
- Veggie burgers
- Tofu
Fiber
Constipation is common among elderly individuals. This is because of an improper died, medicines, and dehydration. Fiber can aid in keeping a person “regular.” What many individuals do not necessarily realize is that persistent constipation can cause other issues as well, including:
- Decreased quality of life
- OCD
- Anxiety
- Paranoid ideations
- Depression
- Psychosis
Food sources:
- Oatmeal
- Apples
- Berries
- Pears
- Vegetables
- Beans
- Whole grains
Water
Many older Americans do not drink a proper amount of water on a daily basis. Talk to your healthcare provider about the amount of water you should drink each day. The amount of water a person needs depends on a number of factors, including their weight and level of activity.