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This week I had my regularly schedule phone-in with syndicated radio host Michael DelGiorno. We discussed nutritional strategies for health as we age.
LONGEVITY AND NUTRITION: 7-NUTRIENTS TO PAY ATTENTION TO AS YOU AGE. DR. JOE GALATI EXPLAINS…
1. Calcium
Why it’s needed: Keeps bones and teeth strong, helps muscles contract, and assists neurotransmitter release. As you age, the body leaches calcium from bones if you don't consume enough.
Best Sources: Dairy (yogurt, cheese, milk), canned salmon/sardines with bones, kale, chia seeds, and fortified plant milks.
2. Vitamin D
Why it’s needed: Promotes calcium absorption and supports immune and brain health. Seniors often spend more time indoors and their skin becomes less efficient at producing Vitamin D from sunlight.
Best Sources: Fatty fish (salmon, trout), egg yolks, and fortified foods like orange juice and cereals.
3. Vitamin B6
Why it’s needed: Vital for metabolism and brain health. Older bodies break down B6 more quickly and absorb it less efficiently.
Best Sources: Chickpeas (one cup provides over half the daily goal), chicken breast, bananas, and potatoes.
4. Vitamin B12
Why it’s needed: Essential for the nervous system and red blood cell production. Roughly 10-30% of seniors have trouble absorbing B12 from food, often due to lower stomach acid or medications (like Metformin).
Best Sources: Beef, seafood, and eggs. Experts recommend seniors get at least half their B12 from fortified foods (like nutritional yeast or cereals) because they are easier to absorb.
5. Protein
Why it’s needed: To blunt sarcopenia(the gradual loss of muscle mass and strength). Nearly one-third of seniors do not eat enough protein.
Requirements: Aim for 0.45 to 0.54 grams per pound of body weight (approx. 68–81g for a 150lb person).
Best Sources: Greek yogurt, eggs, beans, tofu, and lean meats.
6. Fiber
Why it’s needed: To prevent constipation and lower the risk of cardiovascular disease. Most seniors fall well short of the recommended intake.
Requirements: Men (51+) need 30g; Women (51+) need 21g daily.
Best Sources: Lentils, whole grains, berries, and leafy greens.
7. Total Calories (Energy Intake)
Why it’s needed: Appetite often declines with age, leading to unintended weight loss and weakness.
The Approach: If appetite is low, focus on nutrient-dense, high-calorie foods rather than large volumes of food.
Best Strategy: Use healthy fats like olive oil, avocados, peanut butter, and full-fat dairy, or drink smoothies with protein powder to ensure energy needs are met.