Many problems associated with growing older interfere with adequate diet and nutrition.

• Appetite usually decreases as we age.
• Physical changes such as dental changes may interfere with food selection. 3
• Most nutritional loss is attributed to absorption problems in advanced age.
  1. Drugs are the primary cause for absorption problems and
  2. a decrease in hydrochloric acid secretion in the small bowel cause absorption problems. 3

NOTE: Nutrition should be discussed with the Primary Care Physician before making any changes; however, attention should be given to B Vitamins and Antioxidants.

B Vitamins

• Thiamine (Vitamin B1) directly effect memory.
• Niacin (Vitamin B3) directly effect memory and require important consideration in regard to healthy aging.
• Deficiency in Vitamin B12 may contribute to memory loss. 17
• Folate levels decrease as we age, it is the most common vitamin deficiency in older people. The protection that Folate offers is to decrease homocysteine levels an amino acid that is toxic to nerve cells. Decreased homocysteine levels result in a reduced risk of stroke. 18

Foods rich in B Vitamins:

• Vitamin B1 - egg yolk, soymilk, and whole grains.
• Vitamin B3 - broccoli, carrots, eggs, fish and nuts.
• Vitamin B12 - clams, hamburger, lamb, eggs, and fish.
• Folate - brussel sprouts, black-eyed peas, asparagus, artichokes, and sunflower seeds

Antioxidants

• Vitamin C and vitamin E may provide protective effect, especially for women. 19
• Antioxidants fight free radicals. Free radicals attack cells and cause damage due to oxidation.
• The most benefit is found for neurodegenerative disease such as Parkinson’s and Alzheimer’s disease. 20,21
  NOTE: Vitamin C is water soluable. Vitamin E is not water soluable and may build to a toxic level. 22

Foods rich in antioxidants:

• These foods are dark leafy vegetables, cauliflower, winter squash, and colorful fruits such as, berries and citrus fruits.