Certain nutrients beneficial for elderly

Q: What vitamins and minerals do I need to pay special attention to as I age?

A: As we age, the following vitamins and minerals are specifically recommended:

¢ Calcium and vitamin D for bone health. Sources of calcium include dairy products, calcium-fortified soy products, calcium-fortified orange juice and broccoli. To get your vitamin D, go outside. If you can’t get outside very often, food sources of vitamin D include milk or soy milk fortified with vitamin D (98 percent of milk in the United States is fortified) and fish liver oil. Canned sardines with bones in them are a good source of both calcium and vitamin D.

¢ Vitamin B-12 for a healthy brain and nervous system. Researchers estimate that 10 percent to 30 percent of people age 50 and older are not able to absorb vitamin B-12 from food. For this reason, a supplement is recommended. Vitamin B-12 is commonly found in liver, steak, milk, cheese, eggs and fish.

We get most other vitamins and minerals in large enough quantities from regular meals, but you may want to make sure you get enough of the following. These vitamins and minerals help us stay fit:

¢ Vitamin C and zinc help with wound healing and immune system function. If you are stressed, smoke or take medications, a little extra vitamin C (ascorbic acid) in the form of an extra serving of orange juice or other food or drink rich in vitamin C may be helpful.

To find out more about how to take actions leading toward better health, you may be interested in participating in the “PATH” eight-week program designed to help persons age 55 and over develop a healthier lifestyle and retain functions necessary to maintain independence. During the program, experts in the field of nutrition and exercise will present practical methods to assist participants in taking Personal Actions To Health.

The classes will be from 9 a.m. to 11 a.m. Tuesdays and Thursdays from Feb. 14 to April 20 (excluding March 21 and March 23) in Building 21 at the Douglas County Fairgrounds. The cost of the program is $15. PATH T-shirts are available for $5.

PATH is coordinated by a Douglas County Planning Team, including the Lawrence-Douglas County Housing Authority; Lawrence-Douglas County Health Department; K-State Research & Extension-Douglas County; Douglas County Senior Services; Lawrence Parks & Recreation; KU Health, Sport and Exercise Science; Lawrence Memorial Hospital and past participant volunteers.

For more information about registering for the class, contact me at 843-7058 or e-mail skrumm@ksu.edu. Registration is due by Feb. 2.