Essential Nutrients for Aging Adults

Good nutrition is equally important no matter how young or old you are.  But for aging adults, getting adequate nutrition becomes more challenging because they become less efficient at absorbing these key nutrients from food sources.

Since older adults become more at risk for certain diseases associated with aging, it is very important to eat more nutrient-rich foods to make sure you get all the essential nutrients needed to continue living a healthy life.

So what are these essential nutrients and where do you get them?

Calcium and Vitamin D

Calcium and Vitamin D need special emphasis as you age.  Together, they are responsible for keeping bones strong to prevent osteoporosis which is a condition in which bones become fragile and brittle.

Calcium-rich foods include dairy products, dark green leafy vegetables, and canned fish with soft bones.  Vitamin D, which aids the absorption of Calcium, can be absorbed through sun exposure and food sources such as cod liver oil, sardines, tuna, salmon, mackerel and eggs.

Vitamin B12

According to studies, low levels of Vitamin B12 can lead to poor memory and cognitive decline.  It is also a vital nutrient to develop red blood cells and DNA.  Some of the rich sources of Vitamin B12 include fish, poultry, eggs, and meat and milk products.


A recent study published in The Journals of Gerontology shows the link between the right amount of fiber in the diet and healthy aging.  Aside from facilitating digestion and helping prevent constipation, it can help depressive symptoms, cognitive impairment, respiratory symptoms and chronic diseases, according to the study.  Good fiber sources include peas, beans, broccoli, Brussel sprouts, blackberries, avocados.  Also, remember to drink lots and lots of water.


Potassium is essential reduce your risk for high blood pressure and developing kidney stones.  Get your adequate amounts of potassium from avocado, spinach, sweet potato, white beans, coconut water and of course, banana.

You don’t have to wait till you reach your senior years to include more of these essential nutrients to your diet, begin now.

About Toni Marie

Toni is a contributing author. In addition to writing about the Baby Boomer generation, she also likes to write about relationships and health.
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