Getting proper nutrition can be a challenge as we age. As you age, the amount of calories you need begins to decrease. Every calorie you consume should be full of nutrition to hit the target.

Even then, you may come up short. “As we age, the body becomes less efficient at absorbing some key nutrients,” says Katherine Tucker, RD, PhD, chair of the department of health sciences at Northeastern University in Boston. Additionally, the ability to taste food decreases, which reduces appetite. Some foods become difficult to chew or digest.

several keys nutrients in particular, it can become scarce as one ages. Here are the best vitamins and nutrients to take into account, and how to get enough of them through food. There is a wide range of options that can suit a variety of dietary preferences and budgets.

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B12 is important for creating red. blood cells and DNA, and to maintain healthy nerve function. “Getting enough B12 is a challenge for older people because they can’t absorb it from foods as well as younger people,” Tucker says. “Even if your diet contains enough, you may be falling short.”

How to hit the target: Eat more foods rich in B12. The richest sources include fish, meat, poultry, eggs, milk and dairy products. Talk to your doctor about whether you should take a B12 supplement.

Very little of this essential B vitamin is known to contribute to anemia and increasing the risk of a pregnant woman To have a baby with a neural tube defect. Older people whose diets do not include many fruits and vegetables or fortified breakfast cereals may be falling short.

How to hit the target: Now that breakfast Cereals are enriched with folate, deficiencies are less common. “Still, if you don’t eat cereal for breakfast or a lot of fruits and vegetables“It’s wise to ask your doctor if you should take a supplement containing folate,” says Kathleen Zelman, RD.

Calcium It performs many functions in the body. But it is more important for developing and maintaining strong bones. Unfortunately, surveys show that as we age, we tend to have less calcium in our diets. “Calcium “It’s so essential that if you don’t get enough, your body will remove it from your bones,” says Zelman. Lack of calcium has been shown to increase the risk of brittle bones and fractures.

“Vitamin D helps the body absorb calcium, maintain bone density and prevent osteoporosis,” says Zelman. In older people, vitamin D deficiency It has also been linked to an increased risk of falls. Many Americans lack vitamin D, which is produced primarily by the fur when exposed to sunlight.

How to hit the target: Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods contain vitamin D naturally. However, vitamin D is found in salmon, tuna, and eggs. Researchers are studying what the recommended level of vitamin D should be for optimal health. Many experts believe that older people need to take vitamin D supplements, since the skin becomes less efficient at producing vitamin from sunlight as we age. For now, the best advice is to talk to your healthcare provider.

Getting enough potassium in your diet can also help keep bones strong. This essential mineral is vital for cellular function and has also been shown to help reduce high blood pressure and the risk of kidney stones. But many older Americans don’t get the recommended 4,700 mg of potassium per day.

How to hit the target: Fruits and vegetables They are by far the richest dietary sources of potassium. Bananas, prunes, plums and potatoes with skin are especially rich in potassium. By serving fruits and vegetables at every meal, you’ll be able to get enough potassium. If you are considering taking potassium supplements, talk to your doctor first. Just as too little potassium can be a problem, too much potassium can be. very dangerous for your health.

Magnesium It plays a crucial role in about 300 different physiological processes. Getting enough can help keep your immune system in top condition, your heart healthy and your bones strong. “Many whole foods, including vegetables, contain magnesium, but it is often lost during processing,” says Tucker. With age, the body does not absorb magnesium as well. Some medicines Medications taken by older people, including diuretics, can also reduce magnesium absorption.

How to hit the target: Eat plenty of fresh fruits, vegetables, nuts, whole grains, beans, and seeds. All of them are excellent sources of magnesium.

Fiber helps promote healthy digestion by moving food through the digestive tract. High-fiber foods, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protection against heart disease. “If you don’t eat a lot of these whole foods, you’re probably not getting enough fiber,” says Zelman. You’re not alone. Most Americans only get about half of the recommended levels.

How to hit the target: Eat more whole grains, nuts, beans, fruits and vegetables. Be creative. “Try adding cranberry sauce to your turkey and whole wheat sandwich,” says Coste. “Family can help with this, too. When you visit your parents, divide pumpkin seeds, nuts, cranberries, or pre-chopped vegetables into snack-sized bags and leave them in the refrigerator so they’re ready to eat.” . Talk to your doctor if you are considering taking a fiber supplement.

These are a type of unsaturated fats. They have been studied for a wide range of benefits, including possible reduction of symptoms in rheumatoid arthritis and slow the progression of age-related macular degeneration (AMD), a disease that causes reduced vision in the elderly. Seafood can be part of a heart-healthy diet, but omega-3 supplements have not been shown to protect against heart disease.

How to hit the target: Nutrition experts recommend serving at least two servings of fish a week. Salmon, tuna, sardines and mackerel are especially rich in omega-3 fats. Some plant sources of omega 3 include soy, walnuts, flax seedand canola oil. There are omega 3 supplements available, but talk to your doctor before starting any supplements.

If you’re an adult trying to help your parents get more omega-3s, Coste recommends making it as easy as possible for them. He suggests buying canned salmon to accompany the salad. “You can get small cans or open larger cans and put them in a plastic container,” she says. “Put the mixed greens in another container. Then all they have to do is open the containers and mix them with the salad dressing.”

Water is not a vitamin or mineral, but it is crucial for good health. With age, the feeling of thirst may decrease. Certain medications increase the chance of dehydration. Water is especially important if you are increasing the fiber in your dietsince it absorbs water.

How to hit the target: One sign that you are drinking enough is the color of your urine. It should be pale yellow. If it is bright or dark yellow, you may need to drink more fluids.

If you’re worried that you or your elderly parents aren’t drinking enough water, Coste suggests purchasing 4-ounce water bottles. “You see a little bottle of water and you think, ‘I can drink that,'” Coste says.

Some people may need to limit their fluid intake due to conditions such as kidney either liver disease. You ask health care provider what is best for you. Drinking too much liquid can also be dangerous.