Many things change as we age – from sleep to flexibility – but dietary needs evolve, too
WORDS: MICHELE O’CONNOR IMAGES: SHUTTERSTCOK
Nutrient requirements actually increase as we age,” explains Eva Humphries, registered nutritionist at KYN (kyn.co.uk).
“We take it for granted that children need nutrients to grow, but often forget that we equally need nutrients to repair.”
In later life, with metabolic and lifestyle changes, such as ill health, we need more nutrients.
“However, our digestive system becomes less efficient as we age, meaning we fail to absorb some of the nutrients in food,” she adds.
Protein, in particular, plays a crucial role as we age.
Nutritionist Raoul Rechnitz (instagram.com/pictureofhealthnutrition) says, “It’s important to increase our intake of lean meat, poultry, fish, beans and pulses, dairy etc. to help combat sarcopenia and preserve the muscles around our bones.”
Common Deficiencies
◆ Magnesium: Essential for energy production, nerve and muscle function. With Vitamin D and calcium it keeps bones strong. Eat more: Dark chocolate, pumpkin seeds, nuts, beans and leafy greens.
◆ Iron: Iron-deficiency anaemia contributes to depression, fatigue, loss of muscle capacity and impaired cognition. Eat more: Red meat, dried fruit, fortified cereals and green, leafy vegetables (add lemon juice to spinach to double iron absorption.)
◆ Calcium: Protects against osteoporosis, particularly during and after menopause. Eat more: Dairy, fortified nut milks, spinach, kale and oily fish.
◆ Potassium: Low levels can cause fatigue and muscle weakness. Eat more: Bananas, potatoes, salmon, leafy greens and lentils.
◆ Zinc: Depletion is associated with reduced immunity and poor cognitive function. Eat more: Liver, brown crab, venison, hemp and pumpkin seeds.
◆ Vitamin B12: Together with other B vitamins, B12 is vital for energy production and optimum brain function. Eat more: Egg yolks, liver, crab, sardines and mackerel, dark green leafy vegetables and aged cheeses, including parmesan.
Absorption Tricks
◆ “Allow time to eat,” advises Eva. “The more we chew, the less our digestive system has to work.”
◆ Adding acid-containing food such as pickles, sauerkraut or lemon juice to meals assists in the breakdown of protein.
◆ Add olive oil or butter
