Increasing age is also marked by the need of nutrients which is changing and evolving. As time goes by, some types of vitamins like B12 is required.
According to Helen Rasmussen, Ph.D., a registered dietitian at the Human Nutrition Research Center on Aging at Tufts University, Boston, these recommendations need to be addressed at various stages of life. She also said that such changes might be safely performed when the 30s.
Here are 6 ways to fulfill the nutritional needs for ages 30 years and over =
Looking for vitamin B12.
Vitamin B12 is often overlooked by many people. This vitamin is needed to make blood cells and improve cognition. Vitamin B12 goes into the body along with animal protein such as eggs and meat.
Eat more bananas.
Blood pressure tends to rise along with the increasing age. To overcome it and minimize the risk of stroke and heart disease, we need to find the substance sodium and potassium. To fill the needs of potassium, we can pick fruits and vegetables. Bananas are always the best choice for that needs. In addition, broccoli and a baked potato (with the skin), also can be the right choice.
Foods with spices.
With increasing age, the function of the sense of taste will decline. Causing some foods taste less “pop” in the mouth. Try to find a new kind of flavor of food. In addition, avoid cooking too cooked so that food does not lose the taste.
Drink more water.
Some medications such as antihistamines and blood pressure drugs can make us more susceptible to dehydration. In fact, dehydration is one of the main reasons people who have entered middle age end up in the hospital.
The Institute of Medicine recommends that women should drink about 2.2 liters or 9 cups a day. For men are advised to drink three liters or 13 cups a day. We also need to limit coffee, tea, and alcohol. Caffeine and alcohol are diuretics (condition or the cause of the increase in the rate of urination) which can increase the risk of dehydration.
Consume more calcium.
We can find calcium from dairy products and other foods. Adults need to get 1000 milligrams in a day. But it needs to be increased to 1200, for women who are over 50 years and men over 70 years.
We can also consume a supplement for calcium needs. But keep in mind, the maximum intake of calcium from food and supplements is 2500 milligrams per day. More than that will increase the risk of kidney stones and other problems for some people.
Meet the need for vitamin D.
Vitamin D is needed to absorb calcium properly in the body. Unfortunately, this vitamin is naturally generated from the sun. We sometimes hard to get, because it depends on a place to stay, weather and work activities in the room. Therefore, we can take supplements to get enough vitamin D.