Easy Ways To Boost Your Vitamin Intake In Your Senior Years

Regular vitamin and mineral intake is essential for health and wellness. However, studies show that most people eat less food as they age, and majority of seniors experience nutrient deficiencies which may result in various health conditions. Malnutrition, loss of muscle mass, and loss of bone density are just some of the age-related problems that come with lack of nutrition in older adults. To stay strong and healthy and have a good quality of life, seniors should make it a priority to consume nutrient-rich food and drinks, and engage in activities that will enhance the absorption or utilization of certain vitamins and minerals. Here are some easy ways to boost your vitamin intake in your senior years.

Try juicing

Taking daily vitamins that is formulated for specific micronutrient needs can help to boost nutrient absorption and support optimal cell health. However, if you want to try a natural way to up your vitamin and mineral intake, try juicing. Most seniors don't eat fruits and vegetables due to tooth loss and other oral health concerns, so juicing is one way to make veggie and fruit consumption easier for older adults with tooth problems. Juicing a variety of fresh produce, particularly those rich in Vitamin C such as oranges, guavas, papaya, spinach, strawberries, and tomatoes can help prevent Vitamin C deficiency in seniors. Not having enough of this vitamin can lead to swollen, bleeding gums, and easy fracturing of the bones. Studies show that Vitamin C deficiency may even lead to depression, which affects about 7 million Americans over the age of 65. Consider juicing at least once a day, and vary the fruits and vegetables that you juice to find different combinations that suit your taste. 

Add eggs and nuts to your dishes

Older people have a harder time utilizing proteins, and this can create a deficiency called protein calorie malnutrition. This may lead to loss of muscle mass, which can cause you to feel weak, tired, or achy even when you're not doing anything strenuous. To maintain muscle mass, seniors should consume at least 50 grams of protein for every 1000 calories, so if you consume 2000 calories a day, this means that you should eat 100 grams of protein. 

An easy way to boost your protein intake is to add nuts and seeds to your morning cereal or desserts. You can also snack on trail mix made with almonds, sunflower seeds, pumpkin seeds, and dried fruit. Eggs are also rich in protein, and topping a piece of toast with a fried or poached egg is a meal that anyone can make, even if you're too busy or too tired to cook. You can also enrich stews and soups with eggs, or eat a boiled egg as an afternoon snack. To ensure protein absorption, do at least 30 minutes of moderate aerobic exercise everyday, such as walking, cycling, or swimming since it can have a positive effect on protein anabolism.

Try eating global cuisine

Your sense of smell and taste change as you age, and after age 60, most people start to lose their ability to distinguish between different tastes. This is likely the reason why some seniors lose interest in eating, which then leads to malnutrition. To wake up your taste buds and get the nutrients that you need, why not try eating global cuisine? Ethiopian, Indian, and Korean food contain lots of different spices and flavors, and they also contain a lot of vegetables and vegan-friendly ingredients that can benefit your health. Meanwhile, a Mediterranean diet, which emphasizes the consumption of leafy greens, is associated with better brain health in seniors. Consider eating a different global cuisine at least once a week to discover new flavors and textures, since this may help you look forward to eating new food. 

Getting enough vitamins and minerals is crucial for an older adult's overall health. Try these tips to boost your nutrient intake as you age, and enjoy the benefits of eating healthy food everyday.