Vitamins and minerals are nutrients that our bodies need in small quantities to stay healthy and function properly. The amount needed depends on the vitamin or mineral. Ideally, if we eat a diet filled with a variety of fruits, vegetables and unprocessed, whole foods, we should get all of the necessary nutrients we need.

However, as we age, it can be more challenging to consistently reach the daily quota for certain vitamins and minerals from diet alone. This is due to the impact of factors such as hormonal changes, poor appetite, diet or trouble absorbing nutrients.

While maintaining a balanced diet is important at every age, older adults should pay special attention to their intake of vitamins and minerals in the foods they eat to support wellness and brain health. Particular attention should be paid to the intake of vitamin B12, calcium, vitamin D, vitamin E, fibre and potassium.

Vitamin B12

Vitamin B12 is essential to brain health and helps maintain the body’s central nervous system, red blood cell production and metabolism regulation. Absorption may decrease with age, and deficiencies in this vitamin can result in loss of appetite, weakness, fatigue, anemia and constipation.

Good sources of vitamin B12 include milk, cheese, eggs, fish, poultry, meat and fortified cereals

Calcium

Calcium is a mineral that is important for strong teeth and bones. It also helps regulate neuronal function and is involved in long-term processes, like memory. As we age, calcium is not stored in our bones as effectively, putting us at risk for sustaining injuries or osteoporosis.

Good sources of calcium include dairy products, dark-green leafy vegetables, soybeans, salmon with bones, canned sardines and calcium-fortified foods.

Vitamin D

Vitamin D can help reduce the risk of heart disease, osteoporosis, type 2 diabetes, multiple sclerosis, depression and cancer. It has also been shown to support brain health and the absorption of calcium. Normally, vitamin D is made when our skin is exposed to the sun. As we age, our bodies begin to lose their ability to absorb vitamin D. In addition, we might not get enough sunlight, especially in the winter.

To increase vitamin D intake, eat fatty fish, fish liver oils, milk products and fortified cereals.

Vitamin E

Vitamin E functions as an antioxidant and is involved in immune function. Higher levels of this vitamin correspond to less cognitive decline with age. Good sources of vitamin E include nuts, seeds, peanut butter and oils, such as sunflower seed and flaxseed oils.

Fiber

Fiber helps lower blood cholesterol and stabilizes blood glucose levels, and the brain requires glucose for fuel. Eating fibre-rich foods can help lower the risk for heart disease and prevent type 2 diabetes.

Fruits, vegetables, beans, peas, whole grain breads and cereals are good sources of fibre.

Potassium

Potassium helps send more oxygen to your brain, regulates fluid balance and muscle contractions and helps maintain healthy nerve function. Increasing potassium, along with reducing sodium (salt), may lower the risk of high blood pressure. Salt intake can be reduced and herbs and spices used to add flavour to food. Fruits, vegetables and beans are good sources of potassium. Vitamin and mineral consumption is important at any age but older adults may face unique difficulties in maintaining appropriate nutrient levels.

While no pill can replace a balanced diet, vitamin and mineral supplements may be beneficial in helping older adults get the nutrients they need when diet alone is not enough. In these cases, dietary supplements may be beneficial. Before taking any vitamin or mineral supplement, be sure to speak with a doctor to determine if it is appropriate.

Boost Your Well-Being at The Aspen Tree in The Forestias, Operated by Baycrest with Lifetime Care

It's not hard to look after yourself to stay healthy at 50+. But you need meals that give you the nutrition you need, as well as a warm community and the right setting. Having health professionals on hand also helps ensure your health, happiness, independence, and great quality of life.

The Aspen Tree meets all your healthcare needs with Holistic Lifetime Care and comprehensive facilities. Health & Wellness programs suit the lifestyle of older adults, with yoga, swimming, singing, playing music, meditating, outdoors activity space, hydrotherapy, and much more to keep your body, mind, and brain in great shape.

The Aspen Tree at The Forestias also has a Health & Brain Center to safeguard your health and wellness. The center’s experts can delay the onset of dementia and provide care to overcome brain and memory problems. A team of healthcare specialists is on hand 24 hours a day to keep you safe and well in every aspect.

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Source:

http://baycrest.uberflip.com/baycrest/brainmatters-spring-summer-2020