A balanced diet plays a crucial role in health and wellness for everyone, but its especially essential for older adults. As we age, were more at risk for having nutritional deficiencies for many reasons, including:Loss of taste sensations that result in not eating enough or eating too much of one type of food, like sweets or fast foodMedical conditions that can affect the way we eatPhysical impairments that can make shopping and cooking more difficult Seniors who dont get the nutrients they need are at greater risk for many health problems and might not be able to live as independently as they would like. But you can help your aging loved one get the nutrients they need from their diet and supplements, in addition to keeping an eye out for warning signs of nutritional deficiencies and knowing when its time to get help. Key Vitamins and Nutrients for Older AdultsOlder adults nutritional needs depend on each persons medical requirements. However, there are a few key vitamins and nutrients that nearly all seniors need as part of a healthy diet.B12 and B-Complex VitaminsThe B-vitamins help your body get energy from the food you eat and help in making healthy red blood cells. These vitamins include: B1 (thiamine)B2 (riboflavin)B3 (niacin)B5 (pantothenic acid)B6 (pyridoxine)B7 (biotin)B9 (folate or folic acid)B12 (cobalamin) All of the B-vitamins are important, but B12 has a number of important benefits, from boosting the immune system to keeping the nervous system in good shape. Older adults can get B12 in many kinds of food, such as:Dairy, if your loved one can tolerate itFish, including salmonRed meat, including pork, though older adults should only eat red meat in moderation because of other risks involved with high red meat intakeCalcium Older adults, especially women, are at increased risk of bone loss as they age. We see many older clients who have a slouch in their back because of bone and joint issues. Althought some of a person's risk depends on family history and genetic background, it can also depend on the amount of calcium in their diet.Having a calcium-rich diet can help your loved one reduce or avoid bone loss. As your loved one ages, they need to increase the amount of calcium they take in. Thats because we tend to absorb less calcium from our food as we age, so we need to take in more to make sure our bones get enough of this vital nutrient. The National Institutes of Healths Office of Dietary Supplements recommends the following daily amounts of calcium for older adults:Adult men 51 to 70: 1,000 milligramsAdult women 51 to 70: 1,200 milligramsAll adults 71 and older: 1,200 milligrams Dairy often comes to mind as the main source of calcium. While dairy products such as milk, yogurt, and cheese are a great source of calcium, lactose intolerance and other medical issues may prevent your loved one from being able to incorporate these items into their diet. If thats the case, make sure they regularly eat a variety of other calcium-rich foods, such as:Seafood, including salmon and shrimpGreen leafy vegetables, such as collard greens, broccoli, and kaleFoods fortified with calcium, such as cereal, orange juice, and almond or soy milkVitamin D Vitamin D is sometimes called the sun vitamin because we get it naturally through exposure to sunlight. However, its not unusual for older adults to need extra vitamin D if they dont get outside much, if they live in areas that dont get much sunlight, or if they have a deficiency to vitamin D. If your loved one doesnt get enough vitamin D, they can be at greater risk for health conditions ranging from diabetes to rheumatoid arthritis and even multiple sclerosis. In addition to healthy sun exposure about 15 minutes of mid-day sunlight at least twice per week, according to the Cleveland Clinic several foods are good sources of this vital nutrient. These foods include:Beef liverEgg yolksSalmonTunaFoods fortified with vitamin D, such as milk, cereal and orange juiceMagnesium Magnesium, like calcium, plays an important role in bone health. It is also important to heart health. People who dont get enough magnesium are at increased risk for many health problems, such as:DepressionFibromyalgia, a chronic disorder that involves pain in the muscles, tendons, and jointsHeart disease, including high blood pressureInflammation issuesType 2 diabetes In addition, getting enough magnesium can also help your loved one sleep better at night. Thats because magnesium helps balance the nervous system. Magnesium is included in a number of the foods weve already discussed, such as green leafy vegetables, dairy products, and some breakfast cereals. Your loved one can also incorporate magnesium into their diet by eating foods such as:Legumes, including green peas, lentils, peanuts, and pinto beansNutsSeedsWhole grainsOmega-3 Fatty AcidsOmega-3 fatty acids, also known as omega-3 fatty oils, are well-known for their benefits to brain health. Omega-3s can also help reduce the risk of strokes and heart disease.Several types of fish are great sources of omega-3 fatty acids, including salmon and tuna. Look for cold-water fish to include in your loved ones diet, such as mackerel, herring, and sardines, as these have high omega-3 levels. If your loved one isnt a fish fan, flax seeds and pumpkin seeds also contain omega-3s. Multivitamins: When Diet Isnt EnoughIts nearly always best for your aging loved one to get the vitamins and nutrients they need from the foods they eat. However, this isnt always possible due to health issues, lack of certain foods in their area, or even personal tastes. In these cases, a multivitamin is a great option. There are many different multivitamins on the market, which can make it challenging to find the best option. Work with your loved ones doctor and/or pharmacist to find one that meets their needs. Some older adults already take a number of pills each day and dont want to take another, especially one thats as large as some multivitamins are. If this is the case, a liquid or powdered multivitamin might be a better option. Liquid multivitamins can easily go into a morning glass of juice, while powdered options can go into a milkshake for dessert. In many cases, its not the type of multivitamin thats the problem its remembering to take it. Setting daily reminders on smartphones, tablets, or smart speakers (such as Google Home or Amazon Echo) can be helpful to remind older adults and their caregivers that its time for a vitamin. Work with your loved one on the best time for them to take their multivitamin each day. Signs of Nutritional Deficiency in Older AdultsIts important to keep an eye out for warning signs that your aging loved one isnt getting the vitamins and nutrients they need. Older adults with cognitive issues, depression, or social isolation may show little or no interest in meals, so keeping an eye on appetite can clue you in on something larger thats going on. Its also important to watch out for weight changes. In some disease processes, the body loses some of its ability to absorb food and the nutrients it contains, which can lead to weight loss. Significant weight loss can lead to poorly fitting dentures, which can cause mouth pain and/or a lack of enjoyment of the food they eat. That often leads to not eating enough, which just leads to more weight loss a vicious cycle that requires medical attention. On the other end of the spectrum, weight gain from heart failure and other heart conditions, typically in the form of fluid weight, can lead to eating problems for older adults. Extra weight on the chest and around the lungs can mean your loved may experience shortness of breath while they eat, or they may have to wear oxygen during meals. This can lead to needing more calories to breathe than they get from their food, or they may skip meals to avoid feeling uncomfortable. Even changes in taste as your loved one ages can lead to nutritional issues. The tongues taste buds lose some of their ability to taste as we age, which means older adults often prefer foods with a lot of flavor, such as sugar-filled sweets. They may gravitate toward cake, candy, and cookies over more nutritious foods because they can taste the sweets better. If this is the case for your loved one, talk about steps you can take to make their food taste better, such as adding a honey glaze to salmon. Get Help for Your Loved Ones Nutritional NeedsIts often a challenge for family caregivers to manage older adults nutritional issues on their own. Working with your loved ones doctor or pharmacist, as well as a nutritionist, and any other members of their medical care team is important to ensure they get the nutrients they need. The expert caregivers at BrightStar Care can provide an added layer of security for your loved one. As part of our nurse-led care, a registered nurse oversees the care plan for each of our clients to make certain that their needs are being met. Our nurses are trained to review clients medications to confirm that there are no negative interactions with their vitamins, supplements, and dietary plans. Our care team can help streamline your loved ones nutritional support to make it work better and more efficiently for them in many areas, such as:Ensuring they eat regularlyHelping them select healthy foodsPreparing meals and helping them eat if necessaryHelping them with vitamin/medication reminders Our in-home care professionals can help bring consistency to older adults who may be used to a more structured meal schedule with their families but who arent getting that now. We offer various levels of support, from companion care to care from a certified nursing assistant, all under the oversight of one of our registered nurses. Were here to help your loved one get the best care. You may feel overwhelmed at having to manage your aging loved ones nutritional needs, but you dont have to deal with these issues alone. Call 866-618-7827 or contact a BrightStar Care home care agency near you to learn more about how we can help your loved one get the vitamins and nutrients they need.