Lifestages - Nutrition for Healthy Ageing

Question 1

Vitamin B12

Answer 1

• Older adults at risk of deficiency from achlorhydria
• Important for cognition.

Egg yolks, salmon, sardines.

Question 2

Vitamin D

Answer 2

• Low levels in elderly due to poor skin synthesis, reduced kidney conversion and less sun exposure (housebound).

Sunlight, mushrooms, egg yolk, wild-caught oily fish, fish liver oils.

Question 3

Vitamin E

Answer 3

• An antioxidant that protects against free radical damage, which is linked to accelerated ageing, neurodegenerative diseases and atherosclerosis.

Almonds, egg yolk, hazelnuts, sunflowers, wheat germ.

Question 4

Folate

Answer 4

• Important for lowering homocysteine levels, a risk marker for Alzheimer’s, atherosclerosis, Parkinson’s.

Green leafy vegetables, barley, beans, lentils, sprouts, yeast, organic liver.

Question 5

Calcium

Answer 5

• Decreased absorption in the elderly.

Sesame seeds, almonds, broccoli, green leafy veg, sardines, molasses.

Question 6

Potassium

Answer 6

• Positive effect on blood pressure.
• Inverse association of potassium and stroke mortality.

Nuts (esp. pistachios), all vegetables, avocado, banana, dates, parsley, potato, sunflower seeds.

Question 7

CoQ10

Answer 7

• An antioxidant that protects cells from oxidative damage.
• Body production declines with age and with statin use (very common in the elderly).
• CoQ10 also supports the immune system and facilitates ATP production.
• Useful for cardiovascular problems such as coronary artery disease, hypertension, angina, atherosclerosis.

Spinach, cauliflower, broccoli, avocado, parsley, oranges, strawberries, apples, grapefruit,
sesame seeds, pistachios, walnuts, sweet potato, organ meats, oily fish, egg yolk.

Question 8

Nutrition for Longevity

Answer 8

According to longevity biologist, Valter Longo:
* Eat a diet high in plant foods with some fish (two or three meals a week). After age 65–70, if you start losing muscle mass, add more fish and introduce some animal foods such as eggs, sheep / goats milk yogurt.
* Eat at the table of your ancestors: consume a variety of foods to ensure adequate nutrient intake; choose ones that were common on the table of your grandparents and great-grandparents.
* Restrict your eating to 11–12 hours a day or less and consume two or three meals a day at most (e.g. breakfast and one other).