How to Healthy Aging with Nutrition

  How to Healthy Aging with Nutrition

Essential nutrients are components in food that your body can't make on its own, and

that we need to grow, function, and stay healthy.

So we must get these nutrients through our

diets.

There are six classes of essential nutrients.

Carbohydrates are the main source of calories,

or energy, in the diet.

Fats also give us energy and help with normal

growth and development, immune function, vitamin

absorption, hormone production, and more.

Proteins, and the amino acids they are made

of, are major structural components of our

bodies' cells, and are responsible for building

and repair of tissues, and maintenance of

muscle and lean body mass.

There are 13 essential vitamins which have

important jobs such as keeping our nerves

healthy, helping us resist infection, assisting

with blood clotting, and keeping our metabolism

running.

Minerals are only needed in small amounts

but play a vital role in muscle contraction,

fluid balance, food digestion, bone building,

blood pressure regulation, and more.

Water is also an essential nutrient that delivers

other nutrients to cells, regulates the body

temperature, acts as a shock absorber and

lubricant, and helps in the removal of waste

from the body.

Bioactive compounds are not considered essential

because they haven't been shown to lead to

deficiencies if they're missing in the diet.

However, they may positively impact health.

Bioactives are a big part of nutrition research

and scientists are trying to better understand

and unlock their potential health benefits.

Bioactives that you have likely heard of are

carotenoids.

These colorful plant pigments found in bright

red, yellow, and orange fruits and vegetables

--act as powerful antioxidants and may help

prevent some types of cancer and heart disease,

reduce the risk of eye disease, and enhance

the immune system and more.

Resveratrol is another bioactive found in

the skin of grapes, blueberries, raspberries,

and mulberries that may reduce the risk of

heart disease.

Flavanols are a part of the flavanoid family

that are found in tea, red wine, and cocoa

and may positively influence our cardiovascular

health.

Phytosterols are steroid compounds in plants

that may lower cholesterol and improve cardiovascular

health.

Phytoestrogens, found in many plants including

soy and other legumes, are also being studied

for their potential in reducing the risk of

breast cancer.

Healthy eating is important at every age,

but the amount of nutrients we need, and our

bodies' ability to process them, can change

over time and depend on your personal health

status.

As you age, you may need more Vitamin D and

calcium for bone health, more B12 for brain

and blood health, and more fiber for a healthy

digestive system.

Some people may also need more water as their

sense of thirst declines.

Your medical conditions, or the medications

you take, may also require you to adjust your

diet.

It's important to talk with your health care

team when deciding the best nutrition plan

for you.

But most people can get the healthy nutrients

they need from a well-rounded diet of nutrient-rich

fruits and vegetables, lean proteins, and

whole grains--such as those recommended in

the US Dietary Guidelines.

Some people with deficiencies, certain diseases

and conditions, or with evolving nutritional

needs at different stages of life, may consider

dietary supplements to add missing nutrition

to their diets.

Supplements include vitamins, minerals, herbals

and botanicals, amino acids, enzymes, and

bioactives.

You may be one of the many adults that takes

a dietary supplement of some kind, but do

you know enough about what is safe and what

you can trust?

Too often what's popular one day, seems to

make headlines the next for being unsafe.

The Food and Drug Administration that regulates

the safety and effectiveness of drugs and

medical devices, also regulates dietary supplements.

But supplements are not regulated as strictly

as drugs, because they have been considered

to be more like food than drugs.

For example, companies don't need to get approval

before producing or selling their supplements

and don't have to provide evidence to support

their claims about the produce before marketing

them.

There are many safe dietary supplement options

out there that can help keep you healthy,

and even improve your health, but there are

others that may not be safe for you.

This makes being an informed consumer important.

When choosing a supplement talk to your health

care team about all the prescription and OTC

medications you are taking, AND all of the

supplements.

They can advise you on their safety, as well

as how they might interact with your medications.

Avoid mega-doses of supplements, which may

be more than your body needs, and even cause

you harm.

Keep in mind that the term natural doesn't

always mean safe.

And watch out for claims that seem too good

to be true.

When searching for information on-line, turn

to trusted sources.

Look for authors who are academics, experts

in the field, government agency employees,

and well-respected members of the medical

community.

Also look to see if the claims come from studies

that have been reviewed by other experts in

the field.

If you still have questions, ask someone from

your health care team, or visit the Office

of Dietary Supplements at the National Institutes

of Health.

To learn more about what scientists are discovering

about the role of nutrition in cardiovascular

health, watch Heart Healthy Aging with Nutrition