Essential Vitamins and Minerals
When it comes to nutrition and seniors, this part of the topic is essential to understand. Certain vitamins and minerals are critical for good physical and mental health. And, as you age, some become more important than others. Check out the most vital ones below, and learn how much of them to consume, what the best food sources are, and what to watch for as potential signs of deficiency.
Calcium: It's recommended that adults over the age of 50 consume 1,200 mg of calcium daily. Some of the best food sources of calcium include:
- Dark leafy greens like kale, spinach, and collard greens
- Yogurt
- Fortified almond or soy milk
- Chinese cabbage such as bok choy
- Tofu
- Broccoli
- Okra
- Calcium-fortified orange juice
- Fortified cereals
- Parmesan and Romano cheese
Potential signs of calcium deficiency include brittle nails, fatigue, lowered bone density, muscle cramps, toothaches, and a weakened immune system.
Dietary fiber: It's recommended that men and women over the age of 50 consume 30 grams or 21 grams, respectively, of dietary fiber each day. Some of the best food sources of dietary fiber include:
- Apples
- Artichokes
- Avocados
- Black beans
- Blackberries
- Bran
- Chia seeds
- Chickpeas
- Green peas
- Lentils
- Navy beans
- Pears
- Pumpkin seeds
- Raspberries
- Split peas
- White beans
- Yellow beans
Potential signs of low dietary fiber include blood sugar fluctuations, fatigue, nausea, poor digestion and constipation, and weight gain.
Iron: It's recommended that adults over the age of 50 consume 8 mg of iron per day. Some of the best food sources of iron include:
- Asparagus
- Beet greens
- Blackstrap molasses
- Cream of Wheat
- Fish
- Kale
- Lentils
- Lima beans
- Oatmeal
- Red meat
- Soybeans
- Spinach
- Tofu
- Tomato paste
Potential signs of iron deficiency include dizziness, fatigue, headaches, pale skin, shortness of breath, and weakness.
Magnesium: It's recommended that men and women over the age of 50 consume 420 mg or 320 mg of magnesium, respectively, each day. Some of the best food sources of magnesium include:
- Avocados
- Bananas
- Beans and lentils
- Dark chocolate
- Dark leafy greens
- Nuts and seeds
- Whole grains
Potential signs of magnesium deficiency include anxiety, calcium deficiency, dizziness, fatigue, forgetfulness, high blood pressure, muscle cramps, nausea, and weakness.
Omega-3 fatty acids: There are three types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). It's recommended that all adult men and women consume 1.6 grams or 1.1 grams of ALA, respectively, each day. Both men and women should consume 500 mg of EPA and DHA per day. Some of the best food sources of omega-3 fatty acids include:
- Chia seeds
- Egg yolks
- Fatty fish
- Ground flax seeds
- Walnuts
Potential signs of omega-3 deficiency include difficulty concentrating, other cognitive issues, dry skin, fatigue, feelings of anxiety or depression, inflammation, joint and muscle pain, and poor digestion.
Potassium: It's recommended that adults of all ages consume 4,700 mg of potassium daily. Some of the best food sources of potassium include:
- Acorn squash
- Adzuki beans
- Beet greens
- Lima beans
- Potatoes
- Prune and carrot juice
- Sweet potatoes
- Swiss chard
- Tomato paste
- White beans
- Yogurt
Potential signs of potassium deficiency include constipation, exhaustion or fatigue, faintness or dizziness, heart palpitations, high blood pressure, muscle cramps or weakness, and sensations of tingling or numbness.
Vitamin B12: It's recommended that older adults consume 2.4 micrograms (mcg) of vitamin B12 daily. Some of the best food sources of vitamin B12 include:
- Eggs
- Fortified cereals
- Dairy and fortified dairy alternative products
- Meat
- Fortified soy products and meat alternatives
- Red Star nutritional yeast
Potential signs of vitamin B12 deficiency include body sensations like electrical currents or pins and needles under the skin, dizziness, fatigue, forgetfulness, feelings of anxiety or depression, pale skin, vision problems, and weakness.
Vitamin D: It's recommended that adults over the age of 50 consume 600 to 800 international units (IUs) of vitamin D per day. Some of the best food sources of vitamin D include:
- Egg yolks
- Fortified dairy and dairy alternative products
- Fatty fish like salmon
- Mushrooms
Potential signs of vitamin D deficiency include blood sugar fluctuations, fatigue, feelings of depression, increased irritability, lowered bone density, lowered calcium levels, muscle and/or joint pain, weakness, and weight gain.
