Five key nutrients seniors often lack – and how to work them into their diets

As adults age, their nutritional needs shift, but many senior living facilities struggle to consistently meet them. Research has found that older adults are commonly deficient in vitamin D, calcium, fiber, protein and vitamin B12 – all essential for maintaining strength, immunity and cognitive health. Working these nutrients into senior diets can be more of a challenge when health issues impact a person’s taste buds, appetite and ability to tolerate different textures.
A recent study published in The Journal of Nutrition, Health and Aging found that up to 70 percent of people in senior living facilities have insufficient vitamin D levels, which puts them at increased risk of falls and fractures. Calcium, needed for bone health, is also often under-consumed due to reduced dairy intake or absorption issues. Fiber, which supports digestive health, is typically low due to overly processed meals. Protein intake is another challenge: Older adults require more protein as a percentage of their body weight to maintain muscle mass, but decreased appetite can hinder this. Finally, about 20 percent of people over age 60 are deficient in vitamin B12 – and this can lead to anemia and neurological problems.
Seniors can avoid these problems if they ingest foods like legumes, vegetables, whole grains and higher-protein options like Greek yogurt, eggs and fish. Consider fortified, easy-texture food options that smoothly weave in important nutrients: Try oatmeal with vitamin D-fortified milk, berries, and chia seeds or ground flax seeds for added fiber. Puree vegetables such as spinach, carrots or cauliflower and mix into lasagna or mac and cheese alongside whole-grain noodles. Serve easy-to-chew cheesy egg bakes and flaky fish, like salmon, to deliver vitamins D and B12. Try Greek yogurt as a topper, a mix-in, or marinade that adds creaminess and calcium.