With aging comes nutrient deficiency that affects the quality of life and leads to poor health outcomes. As people age, their body goes through a lot of changes, including energy and muscle loss, thinner skin, and stomach issues like constipation. To manage these issues, your body needs certain nutrients, like proteins and vitamins. Here are seven essential nutrients your body needs as you age.
One of the common factors that occur with aging is muscle loss. According to a study published on the National Library of Medicine portal, an average adult loses around three to eight percent of muscle mass every decade after attaining 30 years of age. Due to a decrease in muscle mass, elderly people may experience weakness. Thus, to manage this loss, they can include protein in their diet to fight age-related muscle loss.
Collagen is an important protein often neglected when talking about aging and nutrients. It is found in connective tissues, bones, tendons, and cartilage. Collagen provides structural support to the tissues aiding in bone health, tissue repair, immune response, cellular communication and migration. As people age, the collagen levels in the body decline, leading to wrinkles and sagging of the skin. One can fulfill their collagen requirements, by taking supplements after consultation with their doctor.
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Calcium & Vitamins
As muscle mass decreases, bones also become weak during ageing. Both calcium and vitamins are essential nutrients for this. While calcium helps in strengthening bones, vitamin D helps in the absorption of calcium by the body. However, if you are aging, the body might find it difficult to absorb calcium from the diet, which may happen due to the deficiency of vitamin D. To compensate for this, one should consume more calcium and vitamin D through foods and other supplements ( prescribed by a doctor). Apart from this, other vitamins, such as vitamin B-12, to make red blood cells and maintain healthy cognitive functioning are also needed in old age.
With ageing, people tend to lose healthy red blood cells, leading to anaemia. Consuming foods rich in iron will help maintain good levels of healthy red blood cells in the body. Some sources of iron include green leafy vegetables and red meat products.
Many stomach-related issues also occur as you get older. One of the common issues is constipation, which may happen due to decreased movement and the side effects of medication people take at this age. Fiber can help in this bowel-related issue. Studies have shown that dietary fiber helps stimulate bowel movements in people who are dealing with constipation.
Probiotics can find their mention in every healthy diet and they are important for elderly people as well. The good bacteria help maintain a healthy gut and prevent issues like diarrhea. However, if you have any medical issues or have a weak immunity, you need to talk to your doctor first before taking probiotics.
Also read: Dealing With Premature Aging? 7 Easy Ways To Manage
Staying hydrated is another important aspect one should always remember irrespective of age. Besides, any change in diet at this age should be made only after consultation with your doctor. If you have any health condition, your doctor may restrict or prevent you from taking any of these nutrients.
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