As you age, the essential vitamins and minerals that your body requires need to be reevaluated. While the main elements of a healthy diet are the same at any age, each phase of life brings it's own set of challenges, and you need specific vitamins and minerals in particular dosages in order to meet those challenges.
Calcium
Calcium is vital to the well-being of the elderly, as it is a crucial component of keeping bones and teeth strong so they can ward off bone diseases, bone fractures and tooth loss. Calcium is most easily found in milk and dairy products, and seniors need about three servings daily. Some seniors develop lactose intolerance, making it painful to ingest dairy products; yogurt and hard cheeses are calcium-rich alternatives to milk and cottage cheese, and many doctors prescribe supplements.
Iron
Iron is essential for anyone, as it promotes healthy blood, regular circulation and quick wound healing. It becomes particularly important for the elderly, who are often less agile and more prone to poor circulation and slow wound healing. Foods that are high in iron are meat, beans, and fortified grains and cereals. Older people need about three servings daily to get the right amount, and doctors often recommend a supplement to ensure adequate intake.
Vitamin D
Vitamin D plays several roles in achieving health. It aids the body in absorbing the calcium that is vital to strong bones and teeth. It also helps to maintain kidney function, which is crucial as the body ages and many organs begin to decrease effectiveness after a lifetime of usage. The USDA recommends 10 mcg for individuals age 50 to 70, and 15 mcg for seniors age 70 plus. Vitamin D can be found in fatty fish as well as in other protein-rich foods, and milk is often fortified with it.
Vitamins A, C and K
Vitamin A is known to keep skin healthy and possibly prevent blindness. Vitamin C is an important nutrient for helping the skin to absorb iron and to keep the immune system healthy and functioning, and nutritionists often suggest that iron and vitamin C be taken together. The USDA recommends 75 to 90 mg as the minimum daily allowance for vitamin C, and 700 to 900 mcg for vitamin A. They can both be found in many fruits and vegetables. Vitamin K intake is important for maintaining proper blood clotting, and it has been linked to the prevention of Alzheimers disease. The USDA recommendation for vitamin K is 90 to 120 mcg; it is found in green leafy vegetables.
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