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Micronutrients for the elderly

As we age, our daily food intake goes down, and the capability to get many micronutrients from the foods we eat. Vitamin D, Calcium, and Vitamin B12 are of special interest. It is almost mandatory to take Vitamin D supplement. A physician may also ask you to take Calcium and Vitamin B12 supplement after the age of 70.

Fiber and Fluids

Constipation is a common problem. For this elderly must intake high fiber foods (Whole grains, vegetables, fruits, beans and nuts) and plenty of water . One needs about 25 grams of fiber and 8 cups (8 ounce each) per day.

Vitamin D

The human body absorbs Vitamin D from sun. The kidneys convert absorbed vitamin D in to an active form that is used by the body. As we age, our skin does not absorbs same amount of Vitamin D, and the Kidney becomes less efficient to synthesize it. Vitamin D is only added to milk. Commercial yogurt and cheese may have no Vitamin D. It is almost mandatory to take Vitamin D supplement. The following intake is required.

Age 51 to 70: 400 IU

Over 70: 600 IU

Maximum: 2000 IU

Calcium

Calcium with Vitamin D keeps bones strong and prevent bone loss. Women live longer than men, their bone loss accelerates after menopause.

Needed Intake: 1,200 mg per day

Maximum: 2,500 mg per day

Our body can not absorb more than 600 mg at a time for three hours. Therefore, the calcium supplement needs to be broken up in 600mg two times per day.

Vitamin A

Body gets preformed Vitamin A from meat and dairy products. After digestion, the Vitamin A enters the blood and stores it. With age this functions starts to slow down. A build up of Vitamin A can weaken the bones. This is not a problem with plant Vitamin A. One needs to reduce meat intake. There is no need not take Vitamin A supplements.

Vitamin B12

Body gets Vitamin B12 by synthesizing the proteins, and is absorbed by intestines. Increase in bacteria causes Atrophic gastritis and interferes with the absorption. B12 is needed for blood and nerves. The daily requirement follows

2.4 mcg (micrograms)

Vitamin B6

This is needed to form red blood cells.

Men: 1.7 mg

Women: 1.5 mg

Folate

As the folate level goes down in the body, the homocysteine increases and leading to heart diseases and stroke. Folate are also considered to protect against cancer.

400 mcg (micrograms) per day.

Vitamin E

Conflicting evidence suggests that 400 mg of Vitamin E reduces the risk of heart attack. Vitamin E does help with the immune system of the elderly.

Vitamin C

Vitamin C may help prevent infections, heart disease and cancer.

Lycopene

Lycopene gives the red color to tomatoes and water melon. Lycopene reduces the risk of prostate cancer.

Leutein

Leutein is found in green leafy vegetables and helps fight age related macular degeneration

Choline

Choline is needed for maintenance of the neurons.

Omega 3 Fatty Acids

Omega 3 Fatty acids help reduce heart diseases and maintain brain cells. Omega 3 also helps with age related vision diseases. Primary source is Fish.

Iron

Men and women only need 8 mg of iron per day.

Women using hormone replacement therapy may still experience a monthly period and thus increased iron for loss of blood. Men and women may need extra iron for blood loss from surgery or other illnesses.

Antioxidants and inflammation

Phytonutrients (part of antioxidants) remove oxygen molecules (also called free radicals). The free radicals play a role in heart disease, cancer, osteoporosis, and Alzheimer's disease. With age, we wind up with too many free radicals, and inflammation of the cells. Anti oxidants are believed to minimize this effect.

The foods are categorized as pro-inflammatory, neutral, and anti-inflammatory.

Anti oxidant foods that are anti-inflammatory include: Purple Blue fruits, dark green vegetables.

Pro inflammatory foods to avoid include: saturated and trans fats, sugars and starches.