Minerals

The contribution of minerals can be compromised in the elderly due to a reduced appetite, difficulty in chewing, digestive disorders that decrease absorption, renal (kidney) disorders that affect elimination and interaction with medications.

Iron is a mineral whose absorption is decreased in the elderly, but the deficit is not frequent. The needs of this mineral in people over 60 years of age are 10 mg / day. Therefore, it is only necessary to increase the requirements in cases of malabsorption and gastrectomies (they have a resected stomach and produce less gastric juice). The main source of this mineral are foods of animal origin that contain heme iron (blue fish, eggs, meat). Vegetables (legumes) also contain iron but in a non-heme, less absorbable form.

Sodium and potassium are two minerals that regulate water in the body. The elderly do not have deficiencies in these two minerals, but due to the use of drugs or kidney problems, the absorption of these two minerals can be altered and cause disorders. Therefore, it is very important to monitor the levels in these cases.

The daily requirements are 1600-2000mg of potassium and 2-3 grams of sodium per day. When there is no justified illness (hypertension, heart disease) eating without salt is not recommended. In addition, foods without salt, can cause in the elderly a decrease in intake and a rejection for considering it insipid.

Regarding calcium, its absorption in the elderly is decreased, therefore, the daily requirements are increased. Between 1200-1500 mg / day of calcium is recommended to reduce the risk of osteoporosis. In most of the elderly it is difficult to obtain these doses through diet. Still, we have great sources of calcium through food. The richest in this mineral are mainly dairy products and their derivatives (yogurt, cheese, ..). It is also found in other foods (fish bones, sesame, ...).

As a consequence, in many cases it is advisable to supplement with calcium along with vitamin D to promote absorption.

With age, in general, the absorption of phosphorus and magnesium is not altered. If there is a deficit of these minerals, it is associated with some disease.

Regarding zinc, the intake in the elderly is usually lower than its recommendations. Its deficit is associated with a decrease in immunity and wound healing, as well as a loss of taste that further reduces food intake. This mineral is found in fish, meat, eggs, nuts, whole wheat bread.

Water is a very important nutrient in older people. At these ages there is a greater risk of suffering dehydration due to: the decrease in the body's water content, less feeling of thirst, fear of drinking due to incontinence problems and increased needs due to different diseases. Therefore, the intake of fluids (water, juice, soup, infusion ...) and the replacement of water by adjusting the losses is essential in the elderly.