​Seniors Matter(s)!: Things your body needs as you age

Calcium

As we age, we start to lose more of this mineral than we absorb. That can make our bones break more easily (osteoporosis), especially for women after menopause. Calcium helps our muscles, nerves, cells, and blood vessels work right. We get most of it from our bones, which get it from food. Women over age 50 and men over age 70 should get about 20 per cent more than other adults. Milk, yogurt, and cheese are good sources.

Vitamin B

We get it naturally from animal foods, such as meat, fish, eggs, and dairy. Pills, shots, and “B12-fortified” foods, such as breakfast cereal, are other sources. Age can change that. Up to 30 per cent of people over age 50 have atrophic gastritis, which makes it harder for your body to absorb it from foods. Antacids, some medications, and weight loss surgery can contribute to a lack of B12.

Vitamin D

Our body needs it to absorb calcium. I take them in tandem to help prevent osteoporosis. Vitamin D also helps our muscles, nerves, and immune system work right. Most people get some Vitamin D from sunlight. But our body is less able to convert sun’s rays to Vitamin D as we age. It’s harder to get this vitamin from foods, but fatty fish, such as salmon, mackerel, and sardines, are a good source.

Vitamin B6

Our body uses it to fight germs and to make energy. It also helps babies’ brains grow. We need more B6 as we get older. Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to improve mental abilities in people with dementia. Chickpeas are an easy and inexpensive source. So are liver, fatty fish and fortified breakfast cereals.

Magnesium

It helps our body make protein and bone, and it keeps our blood sugar stable. We can get it from nuts, seeds, and leafy greens. Older people tend to eat less of it. Plus, they're more likely to have long-term health conditions or take many medications, both of which may leave us short of magnesium.

Probiotics

These “friendly” bacteria are good for our gut. We get them from fermented foods, such as yogurt or sauerkraut, or from supplements. They can help with such digestive issues as diarrhea or irritable bowel syndrome, and may even protect against allergies. Probiotics are likely safe if we’re healthy, but talk to a doctor first if you have any medical issues or a weakened immune system.

Omega-3s

These fatty acids are called “essential” because our body can’t make them. They’re important for our eyes, brain, and sperm cells. They also could help protect against age-related diseases, such as Alzheimer’s, arthritis, and macular degeneration which can cause blindness. Unless a doctor says otherwise, it’s best to get Omega-3s from food, such as fatty fish, walnuts, canola oil, or flaxseed.

Zinc

Many seniors don’t get enough of this under-appreciated micro-nutrient. It helps our sense of smell and taste, and fights infections and inflammation - all important jobs in older bodies. Zinc also may protect our vision. Oysters (yuck) are far and away the best source of this mineral. Otherwise, we can get it from beef, crab, and fortified breakfast cereals.

Selenium

It protects our cells from damage and infection and keeps our thyroid working the right way. Selenium also can keep our muscles strong, and may help prevent age-linked illnesses, such as dementia, some types of cancer, and thyroid disease. Just one or two Brazil nuts per day should be enough. Don’t overdo it. Too much selenium can make hair fall out and turn nails brittle.

Potassium

Potassium plays a part in almost everything inside our body, including our heart, kidneys, muscles, and nerves. It also may help protect against stroke, high blood pressure, and osteoporosis. Dried apricots, bananas, spinach, milk, and yogurt are good sources. Ask a doctor before taking supplements. They can interfere with medications for high blood pressure, migraine, and other conditions.

Folate

This natural form of Vitamin B9 is found in leafy greens, nuts, beans, and other foods. Folate helps with cell growth and may protect against stroke and certain cancers. Most seniors get enough. Folate found in foods is safe. But too much folic acid from supplements or fortified foods can raise our odds of having colon cancer or nerve damage.

Fibre

We probably know fibre is good for us. But do we know it’s even more important as we age? Fibre helps protect against strokes, helps us poop more regularly, and lowers our cholesterol and blood sugar -- big benefits in older bodies.