Look around any drugstore or health-food emporium, and you're likely to find a world of dietary supplements. Not just restricted to the world of power lifters and the vitamin obsessed, supplements have gained a foothold in the senior community. Since the elderly often have reduced appetites and difficulty eating, adding supplements can be a good idea. The danger comes when people rely too heavily on supplements and not enough on real food. No matter how good a supplement is, there's no question in experts' minds that real food is the best source of vitamins and minerals. Therefore, it's extremely important to make sure that the food you eat is nutrient dense and not full of empty calories. Here are some of the most important nutrients you can consume, and the best ways to get them:

  • Vitamin A. This is critical to maintaining good vision and keeping the immune system humming. Find it in eggs, liver, fortified cereals, and produce that contains carotenoids-think orange veggies such as squash, pumpkin, carrots, and sweet potatoes.
  • Vitamin C. This vitamin can help heal wounds, which often plague the elderly. It also helps the immune system function properly. Make sure to include a glass of orange juice with your breakfast, or enjoy a bowl of cream of broccoli soup with dinner.
  • Calcium. Not just for kids and pregnant women, calcium is important throughout the lifespan to prevent bone breakage, maintain normal nerve and muscle function, and promote blood clotting. Low-fat yogurt is an easy-to-ingest snack that will give you a good dose of calcium. Calcium-fortified juice is another option if you don't eat enough yogurt or can't stomach dark leafy greens and broccoli, other great sources of the mineral.
  • Vitamin D. Since postmenopausal women can lose bone density very rapidly, this mineral should be at the top of your list. Although it's hard to get enough vitamin D from food, low-fat milk and fortified cereals provide a good dose.
  • Zinc. This often-ignored mineral plays a starring role in not only your immune system's function but in your ability to maintain your sense of smell and taste, especially important if food has become less appealing to you. Go for lean meats, beans, peanut butter and whole grains to get your fill.

 

 

 

Sources:

Penn State Nutrition & Extension Partnership Project, http://nirc.cas.psu.edu/pdf/ACF6DE.pdf;

National Institute on Aging, www.nia.nih.gov.