Nutrition for Old age people 

As you get older, it can be more difficult to get all the nutrients you need to stay healthy. Age can affect what you eat and how your body works – for example, you may have a smaller appetite, need less energy or be managing other illnesses.Some of these nutrients are shown here.
Why is it important?

Calcium 

To maintain strong bones, prevent osteoporosis, reduce the risk of fractures and reduce blood pressure.
Good sources
Best sources are milk, yogurt, cheese, calcium fortified non-dairy milks (e.g soy). Also tinned sardines and salmon including bones, prawns, almonds, Asian greens, kale, hard tofu and sesame seed spread

 Vitamin D

 To maintain strong bones and teeth
Good sources
Sunlight. Also salmon, sardines, tuna, eggs and vitamin D-fortified foods such as margarine and some milks and soy milks. Some people may need a vitamin D tablet to get the amount they need

Fiber 

To maintain healthy bowel function, prevent constipation, reduce cholesterol and manage blood glucose levels
Good sources
Wholegrain cereals and breads, canned/ dried beans and lentils, vegetables, fruit, nuts and seeds

Water 

To stay hydrated and prevent constipation
Good sources
Water is essential for good health but intake needs vary a lot from person to person. (see our 'drinks and alcohol' section)

Vitamin B12 

To prevent anemia and maintain healthy nerve function
Good sources
Meat, poultry, fish, eggs, dairy food and B12 fortified soy milk

Folate 

To help prevent anemia
Good sources
Green leafy vegetables, asparagus, oranges, avocado, legumes, peanuts and fortified breakfast cereals

Potassium 

To reduce blood pressure and maintain strong bones
Good sources
Fruits and vegetables, especially bananas, prunes, plums and potatoes with skins on, wholegrain, legumes, nuts and seeds

Magnesium 

To maintain strong bones, a healthy heart and boost immune function
Good sources
Milk, wholegrain breads and cereals, nuts, green leafy vegetables, lean meat, legumes and bananas

 Zinc

 To boost immune function
Good sources
Lean meats, seafood (including oysters), wholegrain breads, legumes, nuts and seeds, milk, yogurt and cheese

Omega-3 oils 

Reduces risk of heart disease, dementia and muscular degeneration and improves symptoms of rheumatoid arthritis
Good sources
Oily fish including salmon, sardines, mackerel and tuna. Plant-based sources include canola oil, flax-seed (linseed), chia seeds, walnuts and soybeans