According to figures from a report on aging compiled by 15 U.S. federal agencies, at Agingstats.gov, in 2008, 39 million people in the U.S. were 65 or older. In 2030, senior citizens will make up about 20 percent of the population. Americans who live to 65 can expect to survive 18.5 more years, which is four years more than they could in 1960. Given these increases, getting the right nutrients and micronutrients out of food can help senior citizens enjoy their golden years. Healthy, balanced diets can also keep health costs down. With such large percentages of the population expected to live longer, an emphasis on preventive medicine is sure to increase. According to statistics from UNDESA, across the world, there are 82 men for every 100 women age 60, and only 55 men for every 100 women at age 80. As older women continue to outnumber older men, it's especially important for nutrition advice for the elderly to be integrated into women's general health information.
Balanced Diet
According to recommendations by the director of nutrition therapy at the Cleveland Clinic, though nutrient needs can change with age, "many healthy, active older adults can obtain the vitamins and minerals they need by consuming a varied and balanced diet." U.S. food analyst Michael Pollan advises that to get a balanced diet, you should eat as broad a spectrum of food as possible. He also notes the importance of eating leafy plants, which contain the micronutrients many Americans of all ages don't get enough of. Nearly a third of elderly people have been found to be deficient in vitamins and minerals, especially elderly people who are homebound, frail or suffer from chronic diseases, who could benefit from supplements.
Vitamin B-12
According to Cindy Moore, the Cleveland Clinic's director of nutrition therapy, many older adults have lower levels of vitamin B-12 because many over 51--possibly up to a third of the population in this age group--have stomach acid levels that are too low to absorb B-12 effectively. You can get this vitamin from animal-based foods and fortified cereals. Moore notes that the recommended daily allowance is 2.4 mg.
Folate
This B vitamin reduces levels of homocysteine, a risk factor for cardiovascular disease and stroke. Proper levels of folate have also been linked to a lower risk of certain cancers, especially breast cancer and colon cancer. You can get folate from dark green leafy vegetables, red and orange fruits and vegetables, beans, nuts, lentils, and fortified cereals and grains.
Other B Vitamins
B vitamins given in large doses to senior citizens who participated in a controlled study were thought to have halved the rate of brain shrinkage, suggesting to researchers that B vitamin supplementation may be a way to slow the progression of dementia for those with memory problems. The two-year clinical trial, whose results were made public in September 2010 in the "Public Library of Science One" journal, was designed to study the effects of B vitamins on those who already suffer from mild memory problems. More than 160 volunteers participated in the study; B vitamins were given because they are known to control levels of an amino acid called homocysteine in the blood; high blood levels of this amino acid are associated with a higher risk of developing Alzheimer's disease. The vitamins were given at between 15 and 300 times the recommended daily intake for B-complex vitamins. Neurology experts in an article on the study in the "New York Times" said the findings would drive further study.
Vitamin D
Sun exposure helps your body manufacture Vitamin D on its own, but in the colder, less sunny Northern United States, it's insufficient. Getting enough fortified eggs, milk and cereals can help you take in enough vitamin D, which can minimize the risk for osteoporosis and fractures.
Multivitamin
Taking a multivitamin can be helpful and is recommended by the Cleveland Clinic for those over 70 who are homebound or chronically ill. Those 70 or older should also be especially aware of getting enough of the minerals iron, calcium, magnesium and zinc.
