Nutritional Needs for Adults Over 60

13 Most Important Nutrients for Adult Men and Women Over 60

1. Vitamin D

Vitamin D helps maintain normal blood levels of calcium and phosphorus, which are needed for the growth and maintenance of bones. In addition to its role in bone health, vitamin D has also been shown to play a critical role in many other body systems, including heart health, diabetes risk, and immune function. Many older adults don’t get as much daily exposure to sunlight as they did when they were younger. A lack of vitamin D can lead to an increased risk of osteoporosis or osteopenia (softening bones) later in life. Eight to 10 hours a week of sunlight exposure and/or vitamin D-fortified foods (such as milk, juice, or cereals) can help adults get the amount of vitamin D needed for bone health.

2. Vitamin B-12

Vitamin B-12 helps the body make red blood cells, which carry oxygen to all body parts. Vitamin B-12 also helps maintain nerve cells and synthesize DNA. Older adults eating a certain way for a long time may find it difficult to adjust to a new diet. So, try adding small amounts of new foods each day over time to help you get used to a healthier diet.

3. Iron

Iron is a component of hemoglobin, a red blood cell protein that carries oxygen around the body. Although most people have enough iron in their bodies, older adults are at an increased risk for anemia if they don’t get enough iron. Anemia is when your body doesn’t have enough healthy red blood cells to carry oxygen to all body parts. It can cause you to feel tired and weak, especially during stress or illness. The good news about maintaining a healthy iron intake is that it can be added to your daily diet without too much effort or cost.

4. Folate

Folate or folic acid is a B vitamin that helps prevent neural tube defects (such as spina bifida, which is an opening in the spine). Folate also helps reduce the risk of some cancers, cardiovascular disease, and diabetes. Folate is found in leafy green vegetables, citrus fruits, and beans. Most people get enough folate from food, but older adults tend to have lower folate intake than younger adults because they may not eat as many of these foods.

5. Dietary Fiber

Older adults should aim for 20 grams of fiber per day (25 g if over sixty). Dietary fiber is a critical factor in maintaining strong digestive health and immune system health. A dietary fiber intake of 20 g /day is equivalent to: “For example, an 80 kg person needs 80 grams of fiber daily or around 23% of daily calories. Fiber is found in foods like whole grains, fruits, and vegetables as well as supplements.”

6. Potassium

Potassium helps maintain normal blood pressure and fluid balance, so it is important for older adults to get enough potassium from their daily diet. A potassium-rich diet can also help with muscle function and energy production.

7. Calcium

Calcium is a critical component of healthy bones. 99% of the calcium in your body is found in your bones and teeth. By the time you reach age 60, you have already lost about 1% to 2% of bone mass, even if you have not been diagnosed with osteoporosis. Therefore, it is essential to make bone-healthy choices in your diet. If you do not get enough calcium in your diet, your body will pull calcium from your bones. This can lead to osteoporosis, in which the bones become weak and brittle and may break easily.

8. Vitamin B1

Thiamin (vitamin B1) helps convert carbohydrates into energy the body needs to function properly. Older adults can sometimes experience a decrease in appetite or an unpleasant taste of food due to medications or illnesses such as diabetes or Alzheimer’s disease, but it is important they eat enough nutrient-rich foods to help maintain their energy level.

9. Fats

Older adults should aim for no more than 30% of calories from fat. Fat is a source of energy, and fatty acids are needed to make important hormones, particularly estrogen. They can become exposed to the harmful effects of trans fats found in some processed foods. Consuming trans fat can increase your risk for cardiovascular disease and diabetes. There are several types of fats – each has unique properties. Some fats are good for you: extra-virgin coconut oil, butter, cream, and ghee. Other types of fats can be harmful, such as trans fats (found in some processed foods and fast foods).

10. Protein

Adults aged 60 and older need less protein than adults in their 30s and 40s because their bodies are less efficient at using protein. A safe range for an older adult is 0.5g of protein per kilogram (2bw) of body weight per day which is equivalent to: For example, a 60 kg person needs 60 grams of protein per day or around 15% of daily calories. Protein provides the body with essential amino acids and helps build muscle, aid in tissue repair, enhance metabolism, and support healthy nervous system function. The key is to use a wide variety of protein sources to get a steady supply of essential amino acids. Adult men over the age of 60 who have lower than usual levels of zinc and magnesium need higher levels of protein. Zinc plays a key role in carbohydrate, fat, and protein metabolism. Deficiencies can lead to an increased risk for cancer, depression, and stunted growth in children as well as heart disease, diabetes, and dementia in adults. High levels of zinc can also help support a healthy immune system. As much as proteins are important, they should be taken moderately. Too much can lead to increased levels of cortisol – the stress hormone that can impair brain function and elevate blood sugar levels.

11. Iron

Iron is a mineral that plays a key role in many functions in the body, including energy use and the production of blood. Iron is also an important component of several enzymes involved in many chemical reactions within the body. As we age, our bodies lose iron faster than they can be replaced. Older adults need to get all their recommended daily intake, especially women who may become deficient more quickly as they age. Adequate intake is 1 mg per day for males and 750 mcg per day for females (1/2 teaspoon), which are found in foods such as liver, green leafy vegetables, and dried beans.

12. Zinc

Zinc is an essential mineral involved in over 200 enzymatic processes in the body. It is also a powerful antioxidant and plays an important role in immune health and brain function. Insufficient zinc status can increase your risk for cardiovascular disease and diabetes. Older adults who don’t eat enough foods rich in zinc risk low immunity, which may increase their risk for infection or cancer.

13. Biotin

Biotin is a water-soluble vitamin that helps with metabolism. Older adults need between 23-100 µg of biotin every day (RDA is not established). Foods rich in biotin include egg yolks, beef, chicken, and salmon.