Benefits of micronutrients in older people

Nutrients are those substances present in food that are used by the body to perform different functions. These are divided into two large groups, the macronutrients and micronutrients.

The micronutrients are known as, are substances found in lower proportion in food. Between the main functions of micronutrients Essentials include:

• DNA synthesis.
• Participation in growth.
• Production of digestive enzymes.
• Metabolic involvement.
• Break down proteins, carbohydrates and lipids for energy.
• Participates in bone mineralization.
• Participates in hormonal production.
• Slows oxidative damage and aging.
• They participate in muscle contraction.
• Participates in tissue repair.

Types of micronutrients

Micronutrients are small amounts of vitamins and minerals required by the body for most cellular functions.

The vitamins

Vitamins are organic compounds necessary for the growth and maintenance of the body. They participate in the regulatory and structural functions of many cellular biological and chemical processes, and act as catalysts for chemical reactions in the body, participate in digestive processes and in the immune system. They are divided in turn into soluble and insoluble.

• Water soluble: Are those vitamins that dissolve in water and are not easily stored in the body because are excreted through the urine. To this group belong the, and the vitamins of the o complex: thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, vitamin B12, biotin and folic acid.
• Fat soluble: Are those vitamins that to be transported need lipids, hence its name. They are capable of being stored in the body, mainly in the liver. Among them are the vitamin A, D, E and K.

The minerals

Minerals make up a small amount of body tissues. They are part of the structure of bones and teeth, participate in the regulation of extracellular organic fluids, intervene in muscle contraction, participate in energy metabolism. Are divided into two large groups:

• Macro minerals. those that are found in the body in greater quantities, the body needs more than 100mg per day: calcium, phosphorus, sodium, potassium, chlorine, magnesium and sulfur.
• Microminerals: those that are in smaller quantities, in the organism, the body needs quantities less than 100 mg per day: iron, fluorine, zinc and copper. We can find a subgroup, which are trace minerals, of which it is required less than 1mg per day. They are iodine, chromium, molybdenum, and selenium.

What are the most important micronutrients?

Older people are considered one of the high-risk population groups to develop micronutrient deficits, as a consequence of the aging process. It is observed that 20% of the population older than 65 years presents a decrease in the secretion of hydrochloric acid, intrinsic factor and pepsin; To this circumstance must be added an accelerated emptying of fluids and an increase in intestinal pH that favors bacterial overgrowth, leading to a decrease in the availability of minerals and vitamins, especially calcium, folic acid, vitamin A and vitamin D.

Calcium

Among the functions of the highlights its participation in the cell division and conduction of the electrical impulse of the heart. It also participates in digestive, energy and lipid metabolism processes and is involved in muscle contraction, blood clotting and membrane permeability.

In older people it becomes more important to achieve adequate bone mineralization and to maintain its quality and quantity. The risk of osteoporotic bone fracture increases exponentially with age and with the reduction of bone mineral density.

For this reason, the consumption of calcium is so important, reaching a contribution of 1200 mg daily. Calcium can be found in:

• Dairy products (natural yogurt, cow's milk, goat's milk, sheep's milk, cheeses ...)
• (bean and white or pint bean, chickpeas)
• Nuts and seeds (hazelnut, almond, Brazil nuts, sesame seeds, chia ...)
• Vegetables from the family such as broccoli, cauliflower, cabbage, turnip greens ...
• Small fish that is usually eaten with thorn: sardines, anchovies, anchovies ... or
• Calcium-enriched plant products: vegetable drinks such as oatmeal or soybeans, breakfast cereals ...

Vitamin D

It participates in growth and intervenes in the absorption of calcium and phosphorus.

The organism obtains a 90% of vitamin D through Sun exposure and the 10% remaining from diet. For the cutaneous synthesis of vitamin D to be effective, a sufficient quantity of vitamin D must reach the epidermis. photon UV type B. Aging of the skin limits cutaneous synthesis, which is why it becomes more important at this age to be very aware of a sufficient intake of vitamin D.

Even with a healthy diet, it is difficult to achieve an intake greater than 200 IU (5 µg) each day, far from the 800 IU (20 µg) daily that tend to be recommended nowadays, for this reason in many cases it is supplemented under medical criteria. If there is not enough vitamin D, there is a high risk of.

Folic acid

It, like the rest of the vitamins, has a great relevance in health and there are a series of pathologies that are especially related to this vitamin, highlighting:

• Megaloblastic anemia,
• Prevention of neural tube defects
• Regulation of homocysteine
• cancer prevention
• Cognitive function and neurodegenerative diseases.

In the elderly, the folate deficiency It usually manifests itself through hematological signs and is usually associated with behavioral and memory disorders. Sometimes it is the cause of a pseudodementia or secondary dementia. In most cases it is due to insufficient intake in the diet. Therefore, it is very important to meet the needs.

The recommended intake is 400 µg of folate per day. The best sources of folic acid are:

• Food from vegetable origin like (spinach, chard, cabbage ...).
• Whole grains
• Nuts
• Vegetables
• Fruit (orange, banana, avocado ...)
• Brewer's yeast, wheat germ ...

Vitamin A

The vitamin A, retinol, or antixerophthalmic participates in growth, but fundamentally highlights the antioxidant effect, protecting against cancer and arteriosclerosis, and the effect of protection of visual function.

Prolonged deficiency leads to an inability to synthesize in normal amounts rhodopsin, a pigment contained in the rods, which leads to the Night blindness due to the inability of the eye to adapt to darkness. In addition, it produces a dryness of the cornea (xerophthalmia), which can lead to corneal ulcers and promote the development of macular degeneration lar associated with age.

Its deficit can produce at the skin level dry skin and mucous membranes. The daily requirements of vitamin A are 800 µg / day. The foods with the highest vitamin A content are those that contain certain fruits and vegetables (which have orange pigments) and also through the retinoids present in the milk, meat, liver, oily fish and eggs of certain animals depending on the diet they have eaten.

So what are macronutrients?

Are those nutrients that we find a higher proportion in food and for that reason they are consumed in greater quantity, and their quantity in food is measured in grams. The main functions are to provide energy to the body, help build and repair organic structures, and regulate metabolic processes among the most important. In this group are the proteins, carbohydrates and lipids.

• Older people are considered one of the population groups at high risk for developing micronutrient deficiencies.
• The aging process itself causes, due to different circumstances, a decrease in the availability of minerals and vitamins, especially calcium, folic acid, vitamin A and vitamin D.
• The risk of bone fracture due to osteoporosis increases exponentially with age and with the reduction of bone mineral density. For them, calcium consumption is so important, and reaching a contribution of 1,200 mg per day.

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition and Sports Nutrition