Key Vitamins and Minerals for Older Adults

Vitamins and minerals are essential for good health and disease prevention.
They are classified as micronutrients because they are needed by the body in small amounts, but they are vitally important. Most vitamins and minerals are obtained from the food we eat, but a few can be made in our bodies.

Vitamins: organic substances from plants or animals and classified as water-soluble or fat-soluble.
Minerals: inorganic elements present in soil or water that are absorbed by plants or consumed by animals.

Energy requirements are lower for older adults, meaning we need fewer calories each day. Eating less food may make it more challenging to meet our micronutrient needs. With age, our bodies become less efficient at absorbing vitamins and minerals and some common medications can interfere with their absorption.

Getting vitamins and minerals from the food we eat is preferred to using dietary supplements. Dietary supplements are regulated by the Food and Drug Administration (FDA) as foods, not as drugs, even though some can interact with other medications and even have side effects like drugs. Taking supplements should not be a substitute for eating a healthy diet. When we obtain vitamins and minerals from nutrient-rich foods, we also get other beneficial nutrients like fiber. In addition, there are some components naturally present in food that aid in the absorption of vitamins and minerals.

Some vitamins and minerals to focus on as we age include potassium, calcium, vitamin D, and vitamin B12.

Potassium – essential for the proper function of your heart, kidneys, muscles, and nerves. Widely available in foods like fruits, vegetables, meat, and dairy products.

Calcium – important for strong bones and teeth. Found in dairy products, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.

Vitamin D – helps the body absorb calcium. Some produced by the body in the skin through sunlight exposure. Food sources include fatty fish, fish liver oils, fortified dairy products, and fortified cereals.

Vitamin B12 – used to make and support healthy nerve cells. Some B12 made by the beneficial bacteria in the large intestine, but the majority comes from diet. Absorption decreases with age and with some medications. Dietary sources include poultry, meat, fish, dairy, and some fortified products.

Try this budget-friendly, tasty recipe that is rich in the above vitamins and minerals. To further boost the micronutrients in the meal, serve with a dark green vegetable like broccoli or collards.

Salmon Balls
From health.maryland.gov, Farmers’ Market cookbook

Total time: 30 minutes
Makes 4 servings

Ingredients:

• 2 (6-ounce) cans boneless, skinless salmon, drained
• 3 tablespoons Italian or plain breadcrumbs
• 1 scallion, thinly sliced
• 1 large egg, lightly beaten
• 1 tablespoon low-fat plain Greek yogurt
• 1 tablespoon minced garlic
• Parchment paper or cooking spray

Directions:

1. Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with parchment paper or spray with cooking spray.
2. Combine salmon, breadcrumbs, scallion, egg, yogurt, and garlic in a large bowl; stir, breaking up the salmon, until well mixed.
3. With clean hands, roll about 1 ½ tablespoons of the mixture into a ball; place on the prepared baking sheet. Repeat with the remaining mixture, making 18 to 20 salmon balls.
4. Lightly coat the balls with cooking spray. Bake, turning once, until firm and golden, about 20 minutes. Serve with broccoli or another dark green vegetable for a more complete meal.

Note: If the salmon balls feel too wet or mushy, add ½ to 1 teaspoon more breadcrumbs to help them hold together.

Cholesterol 101

What is cholesterol?

Cholesterol is a waxy, fat-like substance made in the liver that is essential for important bodily functions, such as building cells and making certain vitamins and hormones. Our bodies produce all the cholesterol we need, so it is not necessary to get cholesterol from the food we eat.

Where does dietary cholesterol come from?

Dietary cholesterol is found only in animal products, including meat, poultry, seafood, eggs, and dairy products. Saturated fats from tropical oils, such as palm oil, palm kernel oil, and coconut oil, can increase blood cholesterol levels, even though they do not contain cholesterol.

Trans fats can also raise cholesterol. They are present in some commercial baked goods, microwave popcorn, shortening, margarine spreads, and nondairy creamers. Although the FDA has banned added trans fats, small amounts (less than 0.5 grams per serving) can still be found in some processed foods. Look for “partially hydrogenated oil” on the ingredients list to see if your food contains trans fats.

Why is it important to know your cholesterol?

Having high cholesterol, also called hyperlipidemia, increases your risk for cardiovascular diseases, such as heart disease and stroke. Cholesterol can build up in the walls of your arteries, making them narrower. This narrowing can block blood flow to and from your heart and other organs, including your brain.

What are the different types of cholesterol?

Total cholesterol (TC) is the total amount of cholesterol circulating in your blood. It is made up of two main types:

• Low-density lipoprotein (LDL) cholesterol – also called “bad” cholesterol. It contributes to plaque buildup that narrows your arteries.

• High-density lipoprotein (HDL) cholesterol – known as “good” cholesterol. HDL carries cholesterol away from the arteries and back to the liver, where it is broken down and removed from the body.

Triglycerides (TG) are usually measured along with cholesterol. They are the most common form of fat in the body and store excess calories. High triglyceride levels, combined with high LDL or low HDL cholesterol, are linked with fatty buildups in the arteries.

What are healthy cholesterol levels?

Cholesterol numbers in the heart-healthy range can help lower your risk of heart disease.
(Source: My.ClevelandClinic.org)

What are risk factors for high cholesterol?

• Type 2 diabetes – lowers HDL and raises LDL

• Obesity – lowers HDL and raises LDL

• Family history – some people may have high cholesterol even at a young age

• Smoking

• Age – risk increases with age

• Sex – men generally have higher risk

• Sedentary lifestyle

• Diet high in saturated and trans fats

What dietary and lifestyle changes can lower cholesterol and the risk of heart disease?

• Quit smoking – smoking damages blood vessels and increases cholesterol levels.

• Get active – aim for 150 minutes of moderate-intensity activity each week.

• Lose weight – even a small amount of weight loss can improve cholesterol levels.

• Manage stress

• Get enough sleep – aim for about 8 hours per night.

• Eat a heart-healthy diet, such as the Mediterranean Diet:

  • Reduce saturated fats from meats, butter, cheese, and processed foods.

  • Eliminate trans fats by avoiding foods with “partially hydrogenated oil” listed in the ingredients.

  • Choose lean proteins such as fish, skinless poultry, and beans.

  • Increase fiber by eating more whole grains, fruits, and vegetables. Make half your plate fruits and vegetables at each meal and snack.

  • Choose heart-healthy fats, like avocado, nuts, seeds, and olive oil.

  • Limit alcohol intake, as it can increase cholesterol levels.

  • Limit processed foods, especially sugary snacks and drinks.

  • Eat foods high in omega-3 fats, such as salmon, tuna, flaxseeds, and walnuts.

Calcium: Why We Need It and Where to Get It

Calcium is the most abundant mineral in the human body.
It plays an important role throughout life in keeping our teeth and bones strong. About 99% of the calcium in our body is stored in our bones, with the rest in our blood, muscles, and other tissues. We get calcium from the food we eat, or from calcium that is already stored in our bones. Food is the best source, but calcium can also come from dietary supplements. Vitamin D, which helps the body absorb calcium, is made in our skin through sunlight and can also be found in certain foods.

Calcium helps keep bones strong and supports the hardness of our teeth. It allows muscles to move, helps nerves send messages between the brain and the rest of the body, moves blood through our blood vessels, and helps release hormones and enzymes that keep the body working.

Why Older Adults Need More
As we age, we naturally lose bone mass and our bodies absorb less calcium. Some medications can make this worse. Many older adults spend less time outdoors, which can lead to lower vitamin D levels and make it harder to absorb calcium. Diet changes, such as drinking less milk, can also reduce calcium intake. Not getting enough calcium can cause low calcium levels in the blood, weak bones, more frequent fractures, and osteoporosis. On the other hand, getting too much calcium can cause a condition called hypercalcemia, which can lead to kidney damage and kidney stones.

Understanding Calcium on Food Labels
Calcium is listed on all food labels. First, look at the serving size. Then check the amount of calcium per serving, which is shown in milligrams. You can also check the percent Daily Value. If it is 20% or higher, it is considered a good source of calcium.

Osteoporosis
Osteoporosis is a disease that makes bones weak and brittle, increasing the risk of fractures. Women are at higher risk, as are people who are older, have a family history of the disease, certain medical conditions, a history of fractures, or take certain medications. The good news is that you can help lower your risk by getting enough calcium and vitamin D, staying active, not smoking or vaping, and limiting alcohol.

Calcium Sources
Calcium is found in many foods. Dairy products such as milk, cheese, yogurt, kefir, and cottage cheese are excellent sources. Fortified plant milks and juices also provide calcium. Other good sources include almonds, soy, edamame, beans, canned sardines or salmon with bones, leafy greens, peas, and broccoli.

What About Lactose Intolerance?
Lactose intolerance happens when the body does not have enough lactase enzyme to digest the natural sugar in milk and dairy products. This can cause gas, bloating, cramping, and diarrhea. Many people can still enjoy small amounts of dairy, especially when eaten with other foods. Cheese has very little lactose, and yogurt is often well-tolerated because the lactose is broken down by bacteria. Lactase enzyme tablets can also help. There are many lactose-free products and fortified alternatives available.

Tips for Getting More Calcium Every Day
When shopping, read labels to check calcium content. Choose foods naturally high in calcium such as leafy greens, dairy products, almonds, and beans. Try starting the day with yogurt, cereal with milk or fortified plant milk, or eggs with spinach and cheese. Cheese or almonds make good snacks, and leafy greens can be added to meals or salads. Beans and edamame are easy to include in soups, salads, or side dishes.

No-Bake Tahini Honey Energy Balls

Try these tasty no-bake energy balls that get their calcium from tahini, chia seeds, and walnuts.

From walderwellness.com

Makes about 12 balls

Wet Ingredients:

• 1 cup tahini
• 1 tsp vanilla extract
• ¼ cup honey

Dry Ingredients:

• 1 ¼ cups rolled oats
• ¼ cup mini chocolate chips (unsweetened or semi-sweet)
• ¼ cup chopped walnuts
• 2 Tbsp chia seeds
• ⅛ tsp salt

Instructions:

1. Line a baking sheet with parchment paper.
2. Mix wet ingredients in a large bowl.
3. Mix dry ingredients in another bowl.
4. Combine wet and dry ingredients.
5. Roll about 2 Tbsp of mixture into balls and place on baking sheet.
6. Freeze for 2 hours, then let thaw slightly before eating.

As the temperatures rise, you might notice a drop in your appetite.

Warmer weather can lead to a decrease in hunger-stimulating hormones, and our bodies tend to crave lighter, fresher foods. That’s because digestion generates internal heat—and no one wants to add extra heat in the middle of summer!

If the idea of turning on the stove doesn’t sound appealing, try these simple ways to eat well and stay cool this season.

Tips for Light, Healthy Summer Meals

Fill Half Your Plate with Produce
Take advantage of the fresh fruits and vegetables in season this time of year. They’re rich in nutrients, low in calories, and easy to prepare.

Great summer picks include:

• Strawberries, blueberries, blackberries, and peaches

• Tomatoes, cucumbers, corn, and asparagus

• Melons and other water-rich fruits

Try this: Make a quick salad with sliced cucumbers, tomatoes, red onion, olive oil, and vinegar. Or grill your favorite fruits and veggies to bring out their natural sweetness.

Keep Protein Simple
You don’t need to spend hours cooking to enjoy a healthy, protein-rich meal. These options are quick, satisfying, and require little to no prep:

• Hard-boiled eggs

• Canned beans (rinse to reduce sodium)

• Lentils, tofu, or Greek yogurt

• Rotisserie chicken

• Canned tuna, chicken, or salmon

• Nuts, seeds, and cottage cheese

Easy ideas:

• Add beans, seeds, or chicken to a salad to make it a full meal

• Make a wrap or sandwich with canned tuna or chicken

• Pair cottage cheese with fruit for a light, protein-packed snack

Choose Whole Grains
Whole grains are high in fiber, which helps keep you full and supports heart and digestive health.

Smart choices include:

• Whole wheat bread, wraps, and crackers

• Brown rice, farro, quinoa

• Whole grain pasta

Try this: Make a whole wheat wrap with spinach, rotisserie chicken, and a little ranch dressing. Or top whole wheat toast with avocado and a sliced hard-boiled egg for a quick breakfast.

Stay Hydrated
Hydration is especially important during the summer months, and as we age, our thirst cues aren’t always reliable. Water plays a key role in regulating body temperature, delivering nutrients, lubricating joints, and supporting organ function.

Tips for staying hydrated:

• Aim for 8 glasses of water each day

• Eat water-rich fruits and vegetables like melons, cucumbers, tomatoes, and berries

• Add sliced cucumber, lemon, or berries to your water for extra flavor

No-Cook Recipe Ideas

Bell Pepper and Feta Chickpea Salad
Adapted from EatingWell.com

Servings: 2

Ingredients:

• 2 tablespoons extra-virgin olive oil

• 2 teaspoons red wine vinegar

• 1 teaspoon Italian seasoning

• 1 (15 oz) can no-salt-added chickpeas, rinsed

• ½ cup chopped fresh parsley

• ½ cup diced red bell pepper

• ¼ cup chopped Kalamata olives

• 2 tablespoons crumbled feta cheese

Directions:
In a medium bowl, whisk together olive oil, vinegar, and seasoning. Add chickpeas, parsley, bell pepper, and olives. Toss to coat. Sprinkle with feta before serving.

Fruity Chicken Salad Cups
Adapted from the U.S. Department of Agriculture

Servings: 6
(2 lettuce cups per serving)

Ingredients:

• 1 (10 oz) can all-white meat chicken

• ½ cup strawberries, diced

• ½ cup fresh spinach, chopped

• ¼ cup green onions, thinly sliced

• ¼ cup fat-free sour cream

• 4 teaspoons yellow mustard

• 2 teaspoons dried oregano or dill

• ¼ teaspoon ground black pepper

• 12 small Romaine or Bibb lettuce leaves

Directions:

1. Drain the canned chicken.

2. In a medium bowl, mix chicken, strawberries, spinach, and green onions.

3. In a separate bowl, stir together the sour cream, mustard, herbs, and pepper.

4. Gently combine the dressing with the chicken mixture.

5. Scoop about ¼ cup of the mixture into each lettuce cup.

Variations:

• Substitute 1½ cups of cooked chicken for canned.

• Add blueberries, diced peaches, or grapes for extra flavor.

• Serve over chopped greens instead of in lettuce cups.

Final Tip:
Summer is a great time to refresh your meals with light, nutritious ingredients. By focusing on fresh produce, easy proteins, and hydration, you can feel your best while keeping things cool in the kitchen.

America’s current obsession with protein is dominating the news and manufacturers have stocked grocery store shelves with many new protein-enriched products including candy bars, coffee, ice cream, and snack foods. While protein is an essential nutrient, all the hype surrounding it may be crowding out a very important nutrient that most Americans do not get enough of: fiber.

Fiber is a type of carbohydrate that the body is unable to digest. It passes through the small intestine into the large intestine; there, if feeds the gut microbiome and provides bulk to the stool. Sometimes fiber is also referred to as roughage. It’s found in a variety of plant-based foods: including fruits and vegetables; whole grains; and legumes, beans, and dried peas. While it’s best to get fiber from food, supplements can be helpful for some people.

There are two types of fiber, insoluble and soluble, and most foods are made up of a combination of both. Soluble fiber can interfere with the absorption of dietary fat and cholesterol which can help lower low-density lipoprotein (LDL) cholesterol or bad cholesterol. It helps slow digestion and the rate at which carbohydrate is absorbed into the bloodstream. This can improve blood sugar control and prevent spikes in blood sugar. Insoluble fiber provides bulk to the stool and speeds up the movement of food and waste through the digestive system and helps prevent constipation. Both insoluble and soluble fiber work together to make you feel more satisfied which may help you eat less and control your calorie intake.

The recommendation for fiber intake for adults over 51 years is 21-30 grams per day based on the Dietary Reference Intakes set by the United States Institute of Medicine. According to recent estimates, about 5% of men and 9% of women meet the guidelines for fiber intake and most Americans consume an average of only 10-15 grams of fiber daily.

A diet low in fiber has been associated with a higher risk of cardiovascular disease, type 2 diabetes, and colon cancer. On the other hand, a high fiber diet may provide following health benefits:

• Promotes regular bowel movements and improves overall bowel health.
• Helps to lower LDL cholesterol.
• Lowers glucose levels after eating.
• Improves satiety which may help with weight control.
• Prevents cancer, including colon and breast cancer.
• Reduces risk of type 2 diabetes, coronary heart disease, and stroke.
• Supports gut health.

Fiber is found in a wide variety of plant-based foods, including fruits, vegetables, and whole grains.

The chart below shows the fiber content in some common foods.

FOOD SOURCES OF FIBER*
Food source Amount per serving Grams per serving

*Food Data Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.

Increasing your fiber intake does not have to be complicated. Try the following tips to boost your intake at each meal and snack:

• Add fruit to your morning cereal or to yogurt.
• Try bell peppers, tomatoes, and onion in your scrambled eggs or in an omelet for breakfast.
• Snack on an apple dipped in peanut butter or with a handful of nuts or seeds.
• Have a salad with your lunch or add spinach and tomatoes to a sandwich.
• Munch on cucumbers or carrots with hummus or a yogurt-based dip for a crunchy afternoon snack.
• Add frozen veggies to your pasta, soup, or stew at dinner or pair a side salad made with spinach, kale, or other dark green lettuces with your meal.
• Enjoy a baked pear drizzled with honey and a sprinkle of cinnamon, then topped with chopped walnuts as a tasty dessert.

Try this delicious no-bake treat that has 3 grams of fiber per serving.

No-Bake Peanut Butter Quinoa Bars

Adapted from realmomnutrition.com

Yield: 12 bars

Ingredients

1/3 cup uncooked quinoa, rinsed (equals 1 cup cooked)

2/3 cup water

1 cup oats (quick or old-fashioned)

1/2 cup peanut butter

1/2 cup powdered milk

1/4 cup honey

3/4 cup chocolate chips

Directions:

1. Combine quinoa and water in a small saucepan and bring to a boil over medium-high heat. Turn heat to low, cover pot, and simmer for 15 minutes or until all water is absorbed. Remove from heat and set aside to cool slightly.
2. Add oats, peanut butter, powdered milk, and honey to the bowl of a food processor. Add cooled quinoa and process until it comes together into a ball.
   *Note: If you don’t have a food processor, you can simply mix these ingredients by hand.
3. Line a square baking dish with parchment paper and then pat mixture into pan until evenly pressed into pan.
4. Melt chocolate chips in microwave on 30-second intervals, stirring after each interval, until fully melted. Spread melted chocolate over mixture in pan.
5. Refrigerate or freeze until ready to serve. Cut into slices (to avoid cracking on the tops, set bars out at room temperature about 30-60 minutes or until softened, before cutting, then cut into squares) Place bars in an airtight container and keep refrigerated.

While beets are generally available year-round at the grocery store, locally grown beets make their appearance in Virginia starting in May. In their peak season from May to October, they will be priced lower at the grocery store, and you will be able to find them at your local farmer’s market. You may not be very familiar with beets, also referred to by their longer name, beetroot, but they really pack a nutritional punch. 

Some people think that beets are high in sugar, which is most likely due to beetroots being confused with sugar beets. Beetroot and sugar beets are from the same family and are both part of the Beta Vulgaris species, but they are genetically and nutritionally very different. Sugar beets are white, and they are grown so that food manufacturers can extract their sugar. They are not usually sold in grocery stores or at farmers markets since they are very sweet and bland. Beetroot, on the other hand, is red or gold in color, contains a moderate amount of sugar, and is loaded with nutrients.   

Beetroot is a loaded with vitamins, minerals, and fiber. Beets are a good source of potassium, manganese, folate, and vitamin C, and they are low in fat and calories and high in fiber. A one-half-cup serving of beets has about 40 calories, no fat, no cholesterol, and is low in sodium. Beets contain beneficial phytonutrients, the healthy compounds produced by plants, that serve as antioxidants to protect cells from oxidative damage. Beets are also rich in dietary nitrates, like other green leafy vegetables, which contribute positively to heart health.  

Beets have been recognized throughout history for their potential health and medicinal applications. In Ancient Rome beets were used to treat constipation and fever, improve circulation, and even as an aphrodisiac. Current studies have shown potential antitumor benefits when beetroot is combined with some cancer treatment drugs. Research has found that the dietary nitrates naturally present in beetroot may help lower blood pressure and reduce hyperglycemia, or high blood sugar. Some athletes have used beetroot juice to improve their athletic performance. Additionally, research shows that beetroot may protect the liver and kidneys as well as improve cognitive function. For people following a diabetic diet, beetroot is not considered a starchy vegetable. In fact, some studies show that eating raw beets can improve blood sugar control and lower fasting blood glucose.  

Beets are tasty and easy to prepare. They can be roasted in the oven, boiled, steamed, or shredded and eaten raw. Keep in mind that eating a lot of beets can result in red urine, which is a perfectly safe condition called beeturia. For people with a history of gout or kidney problems, eating more than one cup of beets per day is not recommended because it may lead to gout flare-ups or kidney stones. 

Try this easy recipe to boost your beet intake. 

Roasted Beet and Citrus Salad

From recipes.heart.org

Yield: 8 servings, ½ cup each

Ingredients

• Cooking spray 
• 3 medium beets, peeled, ends trimmed, diced into 1-inch pieces (about 4 cups) 
• 1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use 
• 2 tightly packed cups spinach 
• 2 cups ruby red grapefruit segments, canned in water, drained 
• 1 cup mandarin orange segments, canned in water, drained 
• 2 tablespoons chopped fresh parsley 
• 1 tablespoon chopped red onion 
• 2 tablespoons red wine vinegar 
• 1/8 teaspoon salt 

Instructions

1. Preheat the oven to 400˚F. Line a large baking sheet with aluminum foil. Lightly spray the foil with cooking spray. 
2. Place the beets on the baking sheet. Drizzle 1 tablespoon oil over the beets. Roast for 45 to 55 minutes, or until the beets are softened (can easily be pierced with the tip of a sharp knife). 
3. Place the spinach in a serving bowl or on a large platter. Top with the grapefruit and mandarin oranges. Sprinkle with the parsley and onion. 
4. In a small bowl, whisk together the vinegar, salt, and remaining 1 tablespoon oil. Pour the dressing over the salad. Using tongs, gently toss to coat. 
5. Spoon the roasted beets over the salad. 

Recipe Notes:

Feel free to add additional toppings such as sunflower seeds and feta cheese for a flavor boost!