Chicago Home and Lifestyles – 10 things your body needs more of as it ages

We all need more vitamins, minerals and fiber in our diets no matter what our age. But as we get older, we may need more. This can be hard for some of us as we naturally don’t have the appetite we once had. Here are some essentials to make sure you’re taking in daily:

Calcium is most important. As you age you start to lose more of this mineral than you absorb. Calcium supports bone health and also muscles, nerves, cells and blood vessels. Women over 50 and men over 70 need 20% more than a younger adult. 

Vitamin D is also necessary to absorb calcium. Sunlight is a good source but as you age your body is less able to convert the sun’s rays, so consider edible sources like salmon, eggs or a supplement. 

B vitamins are essential for our aging bodies and brains. High B6 levels in seniors have been linked to better memory. Fortified breakfast cereal is a good source. B12 helps make nerves and blood cells. Many people over 50 have atrophic gastritis which makes it harder to absorb B12 from food. Antacids and some medications can also contribute to lack of B12. Supplements may be necessary. 

Magnesium is another nutrient older persons may be deficient in. It helps make protein and bone, and it keeps blood sugar stable. Many medications along with long-term health conditions may leave you short of magnesium. Seeds, nuts, and leafy greens are good sources. 

Probiotics are friendly bacteria that can keep your gut healthy and help with diarrhea and IBS. Good food sources are fermented foods like yogurt, sauerkraut and kimchi but supplements may be necessary. Consult your physician, especially if you have a weakened immune system. 

Omega-3s are called essential because your body can’t make them. They are especially important for your eyes and brain health. They may protect against age-related disease like macular degeneration, arthritis and even Alzheimer’s. its best to get it through fatty fish, canola oil, walnuts and flaxseeds.

Zinc is an underappreciated macronutrient. It fights infections and inflammation and helps your sense of smell and taste. Oysters are the best source, but fortified breakfast cereal is another good choice for zinc.

Selenium keeps your thyroid healthy along with protecting cells from damage and infection. It keeps muscles strong and may help prevent certain cancers and dementia. One or two Brazil nuts a day is sufficient. Too much can turn your nails brittle and can cause hair loss. 

Potassium affects almost everything in your body, including your muscles, nerves, kidneys and heart. Most Americans don’t get enough. Good sources are bananas, spinach, dried apricots, milk and yogurt. Consult your doctor before taking supplements as they can interfere with certain medications. 

Fiber is even more important as we age. It can protect against strokes as well as lowering your cholesterol and blood sugar. In addition to keeping you regular. Women over 50 need at least 21 grams and men 30. That’s like 6-8 whole grain servings or 8-10 servings of vegetables. 

Although it’s best to get these nutrients from foods, talk to your doctor about supplements that will work with the medications you’re on. 

Kathleen Weaver-Zech and Dean’s Team Chicago