A person’s body composition changes with age, as muscle mass decreases, often due to
disuse, and fatty tissue increases. Because metabolism slows down, fewer calories are
required; average person should consume 10 percent fewer calories for every decade after
the age of 50. People who fail to cut back on food intake are likely to gain weight, increasing
the risk of heart disease, diabetes, and osteoarthritis. An older person is likely to need extra
amounts of the following essential nutrients :
*Calcium to prevent osteoporosis and maintain healthy bones.
*Vitamin D, which the body needs in order to absorb the calcium.
*VitaminB12 to build red blood cells and maintain healthy nerves.
*Zinc to help compensate for lowered immunity due to aging.
*Potassium, especially in the presence of high blood pressure or the use of diuretic drugs.
*Folic acid, a B vitamin, help to lower blood levels of homocysteine, a compound in the
blood that has been associated with an increased risk of heart disease.
*Fiber to prevent constipation.
*Omega-3 fats keep the arteries healthy and reduce the stickiness of platelets in the blood.
Example-Flax, canola oils and fish oils.
