Four Nutrients Of Concern For People Over 50

Our need for nutrition changes are we age. The body can become less efficient at digestion, absorption, and utilization of nutrients, and so we may need more than we did when we were younger. In this article, I will review my top five nutrients of concern for people over 50, and how to make sure you get them in your day.

1. Protein
   1. Types of Proteins
2. Calcium
   1. Plant-based Sources of Calcium
3. Vitamin D
4. Vitamin B12
5. Where can I get more support with nutrition for healthy aging?
6. References

Protein

Protein is probably the most important nutrient for people over the age of 50. It is not only important to get the right amount of protein in your diet, but good quality proteins to support your body. Protein is necessary to help build muscle, skin, hair, nails, bone, and maintain immunity. It helps to maintain and improve strength, and heal tissues. In my last blog post, I explained the concept of sarcopenia. To reiterate, this is an age-related decline in muscle mass and strength. This begins as early as the age of 40 and will cause a continued decline in muscle mass and strength with each decade⁽¹⁾.

Health Canada has set the RDA or recommended dietary amount of protein to 0.8 g/kg body weight/day for women and men over the age of 50. There is also an acceptable macronutrient distribution range (AMDR) for protein, which is 10-35% of your total calories coming from protein.

So wait, how the heck do I know how much protein I need?? To calculate your own protein needs, you would multiply your weight in kilograms by 0.8. For example, a 120 lb (54.5 kg) woman would need 43.6 grams of protein daily. Or if you want to use the AMDR, you would multiply your total calorie intake for the day by 10-35%. For example, a 2000 calorie diet would mean 200-700 calories are to come from protein. There are 4 calories per gram of protein, so this would be 50-175 grams of protein daily. That's a lot of math to start out a blog post!

Types of Proteins

Complete proteins contain all 9 essential amino acids (the ones our body cannot make on it's own) and are considered of high biological value. These proteins are commonly from animal sources. Proteins that are incomplete are missing at least one of the 9 essential amino acids, are considered of low biological value, and are typically from plant sources⁽²⁾. For those following a vegetarian diet, it is important to get a wide variety of plant proteins to ensure you are getting all nine essential amino acids in adequate amounts.

So where can I find good quality protein for my diet? Protein foods are described by Health Canada to include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurt, lower fat kefir, and cheeses lower in fat and sodium⁽³⁾. Below are a few examples:

• 2 whole hard boiled eggs contains 12 g of protein
• 75 g of cooked skinless, boneless chicken breast contains 24 g of protein
• 1/2 can of light tuna, drained contains 15 g of protein
• 150 g of firm tofu contains 12 g of protein
• 1 cup of canned chickpeas, rinsed and drained contains 11 g of protein
• 1 tbsp of natural peanut butter contains 7 g of protein
• 1 cup (250 mL) of 1% milk contains 9 g of protein

Calcium

Interesting fact: Our bones hit their peak mass when we are around the age of 18-20. After that, we are simply trying to maintain that bone mass, to prevent future fractures and conditions such as osteoporosis. Calcium not only plays a vital role in bones and teeth, but also plays an important role in blood clotting, helping muscles to contract, regulating heart rhythms, and nerve functions. Roughly 99% of the body’s calcium is stored in bones, and the remaining 1% is found in serum⁽⁴⁾.

Health Canada has set the RDA or recommended dietary amount of calcium to 1200 mg/day for women over the age of 50, 1000 mg/day for men age 51-70, and 1200 mg/day for men over the age of 70.

What foods are good sources of calcium? Osteoporosis Canada has a handy calcium calculator to help you out, you can find that here. Below are a list of a few examples:

• 1 cup (250 mL) of 1% milk contains 322 mg of calcium
• 1 cup (250 mL) of fortified orange juice contains 300 mg of calcium
• 10 dried figs contain 150 mg of calcium
• 1/2 cup of cooked kale contains 49 mg of calcium
• 1/2 cup of cooked broccoli contains 33 g of calcium

Plant-based Sources of Calcium

You may be wondering why kale and broccoli have such low amounts of calcium. Sadly, plant sources tend to be lower in calcium, as most calcium is bound to other substances such as phytates and oxalates in the plant and unavailable for absorption in the body. Dairy and fortified foods tend to have higher bioavailability, or the ability for calcium to be utilized by the body.

What if I am lactose intolerant? No problem! If you are consuming plant based alternatives, read the label to ensure it is fortified with a similar amount of calcium as in dairy.

Vitamin D

Also known as the sunshine vitamin, vitamin D is a key player in many bodily functions. This fat-soluble nutrient aids absorption and retention of calcium and phosphorus, crucial in bone health. Vitamin D also plays a role in immunity, cell growth, and muscle strength.

Health Canada has set the RDA or recommended dietary amount of vitamin D to 15 mcg or 600 international units/day for women and men age 51-70 and 20 mcg or 800 international units/day for those over the age of 70.

What foods contain vitamin D? Perhaps surprisingly, not too many. Some foods have been fortified with vitamin D, such as cow's milk and some plant based beverages, orange juice, some types of eggs, as well as cereals. Here are a few examples:

• 1/2 can of sockeye salmon with bones contains 1370 international units
• 2 GoldEgg Golden D Eggs contains 400 international units
• 1 cup (30 g) of Special K Almond Vanilla cereal contains 113 international units
• 1 cup (250 mL) 1% milk contains 103 international units

Vitamin B12

This B vitamin helps to make red blood cells and helps to keep our nerves working properly. If you have low levels of vitamin B12, it can cause pernicious anemia, which can cause fatigue and difficulty thinking and concentrating⁽⁵⁾. Older adults are at higher risk of not getting enough vitamin B12, as the body is less efficient at absorbing this nutrient. Why is that? There are a few reasons:

1. As we age, our stomachs produce less stomach acid than before. Vitamin B12 binds to a substance called intrinsic factor in the stomach. With less stomach acid, vitamin B12 cannot bind well to intrinsic factor and therefore less is absorbed.
2. Medications can also impair vitamin B12 absorption. The ones that reduce stomach acid such as those for gastroesophageal reflux disease can cause vitamin B12 deficiency. Another common medication that can reduce vitamin B12 levels is metformin.

Health Canada has set the RDA or recommended dietary amount of vitamin B12 to 2.4 mcg/day for women and men over the age of 50.

What foods contain vitamin B12? Dairy and animal proteins are the best sources of vitamin B12. If you are vegan or vegetarian it can be more difficult to get these from your diet, and a multivitamin containing vitamin B12 may be beneficial. Always speak with your doctor before starting a new supplement. Here are a few food examples:

• 1 tsp Red Star Nutritional Yeast contains 1.0 mcg of vitamin B12
• 1 cup (250 mL) 1% milk contains 0.9 mcg of vitamin B12
• 75 g beef stewing meat contains 1.8 mcg of vitamin B12
• 75 g braised beef liver contains 53 mcg of vitamin B12
• 1 cup (250 mL) enriched soy beverage contains 1.0 mcg of vitamin B12

Where can I get more support with nutrition for healthy aging?

If you would like more information on nutrients of concern for over the age of 50, I can help! I offer in person and virtual nutrition counselling support for healthy aging, metabolic conditions, and neurological conditions.

Read more about my services here: Virtual and In-Person Nutrition Counselling.

And remember to check with your insurance provider to see if you are covered for Registered Dietitian Services through your plan or health spending account. Dietitian services are also tax deductible!

References

1. Walston, J. D. (2012). Sarcopenia in older adults. Current Opinion in Rheumatology, 24(6), 623–627. https://doi.org/10.1097/bor.0b013e328358d59b
2. Beto, J. A. (2015). The Role of Calcium in Human Aging. Clinical Nutrition Research, 4(1), 1–8. https://doi.org/10.7762/cnr.2015.4.1.1
3. Health Canada. (2022). Section 1 foundation for healthy eating. Canada Food Guide. Retrieved November 30, 2022, from https://food-guide.canada.ca/en/guidelines/section-1-foundation-healthy-eating/
4. Dietitians of Canada. (2020). (rep.). Menu Planning in Long Term Care and Canada's Food Guide (2019). Retrieved 2022, from https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/Menu-Planning-in-Long-Term-Care-with-Canada-s-Food-Guide-2020.pdf?ext=.pdf.
5. UnlockFood.ca. (2019). What you need to know about vitamin B12. What You Need to Know About Vitamin B12. Retrieved December 21, 2022, from https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-you-need-to-know-about-vitamin-B12.aspx

All nutrient data collected from source: "Canadian Nutrient File" . www.hc-sc.gc.ca/fn-an/nutrition/fiche- nutri-data/index-eng.php [Accessed December 20, 2022].