Malnutrition in older adults is a serious issue, and while many focus on macronutrients, it’s important to also pay attention to micronutrients. Here are five common micronutrient deficiencies in older adults that you should know about:
1 Calcium Deficiency in Older Adults
Calcium is a critical mineral for bone health. However, as we age, our bodies tend to lose calcium, leading to potential health risks. According to PGS.TS. Nguyen Thi Lam, former Vice President of the National Institute of Nutrition, calcium is essential for building strong bones and teeth, as well as regulating blood pressure and blood clotting.
Older adults are prone to calcium deficiency
Older adults often have reduced absorption capabilities, leading to lower calcium intake. As a result, the body uses calcium from the bones to support other vital functions. This can increase the risk of osteoporosis and bone fractures in the elderly.
Calcium-rich foods for older adults include dairy products, dark leafy greens, tofu, sardines, and calcium-fortified foods.
2 The Importance of Vitamin D for Older Adults
Vitamin D is essential for bone and joint health, as well as a healthy immune system. It also plays a crucial role in calcium absorption. A deficiency in vitamin D can lead to inadequate calcium absorption, impacting bone health.
Many older adults are deficient in vitamin D. To address this, it’s important to spend more time outdoors to increase sun exposure and vitamin D levels. If this is not possible, consult a doctor about taking vitamin D supplements.
Vitamin D is crucial for older adults
3 Folate for Anti-Aging and Cognitive Benefits
Folate, also known as folic acid, is a B vitamin that offers benefits beyond pregnancy. In older adults, folate can help slow down the aging process and improve cognitive function. In addition to supplements, folate is found in leafy greens, citrus fruits, beans, and fortified breakfast cereals.
Folate has anti-aging properties
4 Vitamin B12 for Neurological Support
Vitamin B12 is essential for healthy DNA and red blood cell production, as well as neurological function. Many older adults struggle with absorbing this vitamin, leading to potential deficiencies. In addition to supplements, it’s important to include vitamin B12-rich foods such as fish, poultry, meat, dairy, and fortified breakfast cereals.
Vitamin B12 supports neurological health
5 Vitamin E for Immune and Metabolic Health
Vitamin E is a fat-soluble vitamin with powerful antioxidant properties. It helps reduce oxidative stress, prevent chronic diseases, and support the immune system and metabolic processes. Vitamin E-rich foods include nuts, seeds, eggs, lean meats, beans, and green vegetables.
Vitamin E boosts the immune system
These are the five most common micronutrient deficiencies in older adults. By addressing these deficiencies, you can help improve the health and well-being of your elderly loved ones. Stay informed and take care!
Source: Health and Life Newspaper
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