Written by Lily Sanderson under the direction and review of Megan Erickson, former SDSU Extension Nutrition Field Specialist.
No matter your age, it is important to get the right amount of nutrients each day. Micronutrients, or more widely referred to as vitamins and minerals, play an important role as we get older. However, we cannot reap the benefits if we do not consume the adequate amounts. We can consume vitamin and minerals though a variety of foods as well as in supplements.
Consuming vitamins and minerals help reduce the risk of developing several health problems such as heart disease, high cholesterol, high blood pressure, bone loss and osteoporosis, and diabetes. They are also key nutrients needed for various bodily functions. As mentioned previously, vitamins and minerals can be consumed in a supplement, but it is always important to consult a physician first.
Vitamin Benefits & Sources
Vitamin A
- Benefits:
- Maintains normal, healthy vision
- Affects immune function
- Sources:
- Liver
- Carrots
- Sweet potato
- Squash
- Broccoli
- Eggs
- Fortified cereals and skim milk
- Cheese
Vitamin C
- Benefits:
- Tissue repair and production
- Wound healing
- Helps the body fight various diseases and infections
- Sources:
- Citrus fruits
- Tomatoes
- Green peppers
- Leafy greens
- Berries
- Pineapple
Vitamin B12
- Benefits:
- Promotes healthy nerve and blood cells
- Helps make DNA (genetic material in the body)
- Sources:
- Beef liver
- Clams
- Red meat
- Fish and other seafood
- Poultry
- Eggs
- Milk
- Yogurt
- Fortified foods
Vitamin D
- Benefits:
- Maintains bone mass (as people age, bone density can be lost)
- Affects immune function
- Sources:
- Sun exposure
- Fatty fish
- Fortified dairy products
Calcium
- Benefits:
- Maintains healthy teeth and bones
- Lowers the risk of developing osteoporosis, colon cancer, and/or hypertension
- Sources:
- Dairy products
- Spinach
- Kale
- Salmon
- Dried beans
- Tip: Vitamin D and Calcium work together to maintain healthy teeth and bones—both are needed to function effectively.
Potassium
- Benefits:
- Lowers risk of developing high blood pressure
- May reduce the risk of developing kidney stones
- Helps prevent bone loss
- Sources:
- Bananas
- Low-fat milk
- Yogurt
- Spinach
- Broccoli
- Baked potato with skin
- Strawberries
- Avocados
Iron
- Benefits:
- Carries oxygen to muscles
- Prevents iron deficiency anemia
- Sources:
- Red meats
- Dried beans and fruit
- Eggs
- Fortified cereals
- Tuna
- Poultry
- Tip: To improve iron absorption, include vitamin C-rich fruits and vegetables with these foods.
Zinc
- Benefits:
- Affects immune function
- Plays roles in the various proteins, called enzymes, that the body uses perform a wide range of important functions
- Sources:
- Oysters
- Red meat
- Poultry
- Beans
- Whole grains
- Fortified breakfast cereals and dairy
ln Summary
MyPlate provides recommendations specific to older adults. Start taking notice of what you are eating, and healthy eating can make a difference in your health and how you feel. It is not too late to start!
References:
- Academy of Nutrition and Dietetics. Special Nutrient Needs of Older Adults.
- Medline Plus. Vitamin A.
- National Institute of Health. Vitamin B12 Fact Sheet for Consumers.
- National Institute of Health. Zinc Fact Sheet for Professionals.
- The American Journal of Clinical Nutrition. Micronutrient Requirements in Older Women.
- United State Department of Agriculture. Food Sources of Potassium.
- US National Library of Medicine. Calcium in Diet.
- WebMD. Top Food for Calcium and Vitamin D.