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Calcium
Calcium needs are higher in post-menopausal women as they have reduced
oestrogen levels in the blood. To avoid the risk of osteoporosis, calcium-rich
foods should be eaten not only in old age but throughout life. Calcium
rich foods include green leafy vegetables, citrus fruits, milk, sardines
and shellfish.
Iron
The body needs less iron in old age. Yet iron deficiency is prevalent
among older people. This is usually the result of:
- blood loss from ulcers or other diseases
- poor absorption due to reduced acid secretion in the stomach
- medications, such as aspirin, can have an irrirant effect on the
gastric mucosa causing bleeding, thus producing a loss of iron and
subsequent anaemia and so monitoring haemoglobin levels, can show
whether or not anaemia is present.
Folic acid
Folic acid is needed to make red blood cells and is commonly in short
supply among the elderly. Some drugs interfere with the uptake of folic
acid which may cause a deficiency. Older people should take care to
eat foods high in Folic Acid such as liver and leafy green vegetables.
Anti-oxidants
The brighter the fruit/vegetable, the higher the content of antioxidants.
The government state that "five portions" of fruit/veg should
be taken per day. What that really means, is that five different fuits
and vegetables should, ideally, be taken each day. Why are antioxidants
so important?
They boost the body's defences against 'free radicals'. What are free
radicals? They are produced by the breakdown of oxygen molecules and
are dangerous to DNA which is present in all human cells. DNA is short
for Deoxyribonucleic Acid. Flavinoids, found in both fruit and vegetables,
protect our DNA and are effective in the prevention of circulatory disease.
Of the vegetable group it has recently been discovered that tomatoes
in any form, have an effect on prostalic cancer and when added to the
diet, have reduced the number of cases.
Vitamin D
Vitamin D is needed to keep the bones healthy because it helps the
body absorb calcium. Older people in particular are susceptible to weak
and brittle bones. The body can make vitamin D through exposure to sunlight
but sometimes older people do not get all the exposure they need. Vitamin
D is found in liver, fish and dairy products. A little exposure to the
sun can produce vitamin D as well as raise the morale and feeling of
well-being.
Vitamin A
Vitamin A is the one nutrient that is required less by the body
with age and so the intake can be gradually reduced. The reason is that
the ageing body clears vitamin A from the blood and body tissue more
slowly. Vitamin A toxicity can result. Drinking plenty of water can
help. Vitamin A is found in cod liver oil, vegetables and dairy products.
Vitamin E
Vitamin E is an antioxidant that clears the blood of harmful 'free radicals'.
Free radicals are highly reactive molecules in the blood that can result
in cell damage. Vitamin E is also active in maintaining the immune system
and keeping healthy. It is found mainly in cereals. Unrefined sources
such as wholemeal bread are richer than refined products.
Vitamin C
Vitamin C, like vitamin E, is an anti-oxidant that clears the blood
of harmful free radicals. It is also needed to maintain healthy skin
and eyes. Vitamin C is quite unstable and cannot be stored easily by
the body. Vitamin C-rich foods such as fresh fruits and vegetables should
be taken every day to ward off cataracts and skin disorders such as
scurvy.
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