What Are The Nutrients Needed By A Senior At The Age Of 70 To 80

Approximately 15 percent of elderly patients who visit the doctor's office and half of elderly patients who are hospitalized are malnourished, according to the second edition of "Case Files Family Medicine." Poor nutrition in elderly people can cause fatigue, depression, a weak immune system, anemia and muscle weakness, as well as digestive, lung, heart and other health problems, MayoClinic.com reports. Eating a nutrient-rich diet can help prevent complications after surgeries and limit additional health problems in elderly people who are seriously ill, have lost weight or suffer from dementia, MayoClinic.com says.

Nutrients Preventing Osteoporosis

Adults who are 70 to 80 years old are at risk for osteoporosis, where decreased bone mass can cause fragile bones and bone fractures. Calcium and vitamin D can help prevent this condition. Elderly men should get 1,000 mg per day of calcium until age 71 and 1,200 mg per day afterward, while elderly women over age 51 should get 1,200 mg per day, the AARP recommends. In addition to promoting bone health, vitamin D can guard against mental decline, heart disease, Parkinson's disease and depression, the AARP says. Get enough vitamin D by sunbathing sunscreen-free arms and legs for 15 minutes a few times a week and eating salmon, mackerel, tuna, sardines, eggs, fortified milk, orange juice and cereal, the AARP recommends. If you're taking vitamin D as a supplement, adults up to age 70 need 600 IU per day and those age 71 and older need 800 IU per day, according to AARP.

Other Vitamins and Minerals

Although the best way to make sure you get the nutrients your body needs is through healthy eating habits, seniors also can take a multivitamin with no more than 100 percent of the recommended daily amounts, the Cleveland Clinic Journal of Medicine reports. Multivitamins may be necessary for elderly individuals who are frail or homebound or suffer from chronic diseases. Besides calcium and vitamin D, other nutrients especially important to seniors include iron, magnesium, zinc, vitamin B-12 and folate. People age 70 and older should get 8 mg of iron, 320 mg (women) to 420 mg (men) of magnesium, 8 to 11 mg of zinc, 2.4 micrograms of vitamin B-12 and 400 micrograms of folate per day, the Cleveland Clinic reports.

Healthy Eating Tips

Healthy eating for seniors can be as simple as spreading peanut butter on toast and crackers and eating plenty of fresh fruits and raw vegetables, MayoClinic.com says. Try adding finely chopped nuts or wheat germ to yogurt, fruit and cereal. Because protein malnutrition is common in nursing homes, according to "Case Files Family Medicine," add extra egg whites to scrambled eggs or omelets and try adding protein-rich cheese to sandwiches, vegetables and grains.

Malnutrition Warning Signs

If you or a loved one is age 70 or older, look for warning signs of malnutrition including wounds that don't heal easily, easy bruising, dental problems and weight loss, MayoClinic.com says. Make sure you know the side effects of medications you or a loved one is taking as some medicines affect the way the body absorbs nutrients.