Library : Year 2 | Session 4: Diet and Aging
by Sharon Bortz, M.S., R.D.
Although the exact location of the fountain of youth has yet to be discovered, you can most likely tap into one of its tributaries through your diet. Some nutrients, found abundantly in our food supply, may actually help slow the aging process and postpone the onset of age-related diseases. These nutrients are known as antioxidants. Other nutrients take a more central role in the diet due to the physical changes that occur with age. Together, they make up the anti-aging nutrients.
Antioxidants may sound like new ingredients for laundry soap, but in reality are better known for their role in the aging process. When you look at aging at the cellular level, molecules called free radicals are commonly seen. These are molecules that can damage the structures and functions of cells. In theory, the cumulative deleterious effects of various free radical reactions in the body are thought to result in the aging process. The sources of free radicals are many, including environmental pollutants such as car exhaust and tobacco smoke, depleted ozone layer, X-rays, and ultraviolet light. Even though free radicals are everywhere, their effect on body cells can be protected with antioxidants. In other words, antioxidants may help control and minimize free-radical-mediated cell damage. The known antioxidant nutrients are beta-carotene, vitamin C, vitamin E, and selenium.
There are other nutrients that are also important to consider, since they tend to decline in the body with age due to changes in absorption, utilization or intake functions. As a result, the need for these nutrients increases with age. These nutrients include vitamins B6, B12, D, calcium, zinc, chromium and fiber.
A last and often forgotten nutrient for healthy aging is water. Aging is characterized by reduced ability to detect fluid needs, which in active seniors may increase susceptibility to heat injury. By drinking 1 cup of fluid for every 20 pounds of body weight each day, you will be meeting your fluid needs. However, make sure your choices are not the diuretic type, such as caffeine-containing beverages and alcohol, since these types of fluids may cause you to excrete more fluid than you consume.
Thirst drive and kidney function diminish with age which can lead to a state of chronic dehydration.
Here are some tips to insure not becoming dehydrated:
The table below summarizes the anti-aging nutrients, their age-related functions, and rich food sources. Fortunately, the amount needed of these nutrients can be met through a well balanced diet, making supplementation unnecessary.
ANTI-AGING NUTRIENTS | ||
|---|---|---|
| Nutrient | Age-Related Functions | Rich Food Sources |
| Beta-Carotene | protects cells from free radical damage, thereby slowing the aging process | carrots, dark green leafy vegetables, sweet potatoes, winter squash |
| B6 (Pyridoxine) |
drop in alertness and memory ability seen with deficiency | bananas, poultry, dark green leafy vegetables, legumes, whole grain products |
| B12 | drop in alertness and memory ability seen with deficiency; deficiency seen with atrophic gastritis | lean red meat, chicken, skim milk |
| C | helps prevent cataract formation; protects cells from free radical damage | citrus fruits, strawberries, cantaloupe, tomatoes, green peppers, broccoli, dark green leafy vegetables |
| D | required for absorption and use of calcium | vitamin D fortified milk, egg yolk, cod liver oil, smoked eel, herring, canned salmon, vitamin D fortified cereals, sunshine |
| E | protects cells from free radical damage; improved immune response | vegetable oils, whole-grain cereals, wheat germ, dark green leafy vegetables, nuts, dried beans, egg yolk, margarine |
| Calcium | helps preserve bone density | non fat or low fat dairy products, dark green leafy vegetables, amaranth, soft bones of canned fish, calcium-fortified orange juice and cereals |
| Chromium | improves glucose and fat metabolism | brewer’s yeast, shellfish |
| Selenium | protective affect from radical damage | free foods grown in selenium-rich soil |
| Zinc | decreased sense of taste and smell seen with deficiency | lean red meat, oysters, whole grains |
| Fiber | promotes bowel regularity; lowers blood cholesterol | whole grains and whole grain products, fresh fruits with skin, fresh vegetables, nuts, seeds, legumes |
| Fluid | helps prevent constipation (with adequate fiber); helps excrete waste products | water, seltzer, juice, milk |
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