Absorption of Nutrients

Absorption of nutrients from the digestive system becomes less efficient in older people. 

The nutrients in our body:

• Water- 61%
  
• Lipids- 14%
• Protein- 17%
• Carbs- 1.5%
• Vitamins- 0.5%
• Minerals- 6%

Calcium and Vitamin D- Old adults need these to help them maintain bone health. Calcium-rich foods include fortified cereals and fruit juices, dark green leafy vegetables, low-fat or fat free milk and yoghurt and canned fish with soft bones. 

Vitamin B12- Many people over 50 do not get enough Vitamin B12 but it can be found in fortified cereal, lean meats and some fish and seafood sources.

Fibre- Fibre helps lower the risk of heart disease, fibre rich foods help to stay regular, control your weight and orevent type 2 diabetes. Whole grain breads and cereals and more peas and beans- along with fruits and vegetables provide fibre. 

Potassium- Increasing potassium along with reducing sodium (salt) lowers the risk of high blood pressure. Fruits, vegetables and low fat or fat free milk and yoghurt are good sources of potassium, along with other foods with little or no salt.

• Carbohydrate foods- should be eaten at each meal, such as bread, rice, pasta, potatoes and cereal.
• Should aim for 5 servings of fruit and veg each day.
• Protein foods- help to make new cells and keep muscles healthy, great sources include lean meat, poultry and fish, especially salmon, sardines and trout. 
• Saturated fat or animal fat raises cholesterol levels which will increase the risk of heart disease, this is found in butter, cream, meat fat, cakes, biscuits, takeaway foods and processed meats.
• Older individuals need sugar for energy but you should limit the intake of them as they can be harmful to your body.

Carbohydrates- The level of sugar in the blood may drop below the normal range causing hypoglycaemia; your body then starts to burn fat for energy leading to ketosis.

Symptoms of hypoglycameia include:

Hunger, Shakiness, Dizziness, Confusion, Difficulty speaking, Feeling anxious or weak

Symptoms of ketosis include:

Mental fatigue, Bad breath, Nausea, Headaches, Painful swelling of the joints and Kidney stones

Fruit and Veg:

Problems with the digestive system- constipation, haemorrhoids and diverticulosis, Risk of cancer increases, Gaining of weight, May develop diabtetes, Increased blood pressure, Increased risk of heart disease, Depression

Protein:

Sluggish metabolism, Difficulty losing weight, Difficulty building muscle mass, Low energy levels and fatigue, Poor concentration and trouble learning, Mood swings, Muscle, bone and joint pain, Blood sugar changes, Slow wound healing, Low immunity.

Milk and Dairy Products:

Increases the risk of bone thinning and fractures which occur with osteoporosis, loss of bone mass, Struggle maintaining strength and growth, Difficulty repairing bones, Insufficient calcium could cause a fatal haemorrhage

Sugars:

Hungry often, Blood sugar will fluctuate, Increased risk of heart disease, body can become chronically inflamed, Increases risk of cancer, vitamin deficiencies, Immune system may suffer, Mental health may suffer, Lack endurance, Skin condtions, Hormines will be affected, Gaining of weight