As we age and our bodies change, our nutrition needs change as well. As adults age, they become at risk of “nutritional frailty”, which can compromise the ability to meet nutritional requirements during times when specific nutrient needs are high. Without proper nutrition, aging can lead to increased risks of nutritional deficiencies and poor health outcomes. Aging is also associated with an altered sense of smell and taste, reduced appetite, reduced thirst, and hunger signals and muscle loss (1).
While taste preferences can change which may make healthy foods less appealing, older adults may also experience less energy and mobility, making standing for long periods of time difficult. Therefore, having easy, nutrient-dense ingredients and less labor-intensive recipe options available is important.
Eggland’s Best eggs can be a great nutritional solution and addition to older adults’ diets. EB eggs have nearly double the amounts of Vitamin B12 and 6 times more Vitamin D, compared to ordinary eggs. EB eggs are also a great, convenient source of protein, iron and omega 3 fatty acids, which all play important roles in the body as we age. - Sarah Schlichter, MPH, RDN, LDN
What Nutrients Are Important for Aging and Why?
Older adults tend to absorb fewer nutrients from their diets, due to age-related inefficiencies in absorption and utilization. There are several nutrients that are of focus for aging.
Calcium and Vitamin D
Older adults tend to absorb less calcium from their diets as a result of dietary changes, Older adults make less stomach acid, which is needed for absorption of some nutrients. Calcium is important for the maintenance and strength of healthy bones, while Vitamin D is necessary to help the body absorb calcium. Since older adults don’t spend as much time outside in the sunlight and Vitamin D can be difficult to get naturally through foods, bone health and calcium absorption can suffer.
Vitamin B-12
Vitamin B-12 is necessary for cognitive function and red blood cell production. Nearly 10-30% of older adults suffer from malabsorption of Vitamin B-12 (due to decreased stomach acid production) and may need to rely on supplementation or fortified foods. Additionally, older populations tend to eat less meat as a result of its tough structure and cooking time, making dietary Vitamin B-12 scarce. Fortunately, EB eggs provide nearly double the amount of Vitamin B-12 as other eggs and provide a quick and convenient soft protein option as well.
Lutein
Eye health and function are also reduced with age. Lutein, an antioxidant that helps maintain healthy vision and eye health, has also been shown to slow the effects of age-related macular degeneration. Since our bodies do not produce lutein, we need to obtain it through food. EB eggs provide 38% more lutein than ordinary eggs.
Unsaturated Fatty Acids
While heart disease is the leading cause of death among older adults, omega-3 fatty acids, like EPA and DHA, can help lower the risk of heart disease. Omega-3 fatty acids can help improve brain function, reduce inflammation and lower heart disease risk factors, such as blood pressure and triglycerides (2, 3). Eggland’s Best eggs have more than double the amount of omega-3 fatty acids compared to ordinary eggs.
Protein
As previously mentioned, older adults tend to eat less dietary meat products due to taste changes, mouth and cooking preparation. As chewing deteriorates, having softer, yet nutritious food options available can help ensure a well-balanced nutritional intake. Eggs are an ideal protein option, providing 6 grams of protein per egg, along with a slew of other necessary nutrients.
While older adults may be less active, have less muscle mass and need less calories overall, the quality of their calories matters more. Consuming more protein is also advantageous, as adults lose an average of 3-8% of muscle mass each decade, especially if they are inactive. Over time, this loss of lean tissue may contribute to a decrease in muscle strength and power and an increased risk of falls and mortality (4).
In short, it is important for older adults to have quick and easy food options that are nutritious and balanced. Eggs are one of the most nutrient-dense food options available and can be added to many different dishes and flavors. Eggland’s Best offers pre-cooked hard-boiled eggs for convenience, which can also reduce prep time and standing time for older adults. Whether scrambled, boiled or cooked into an omelet or quiche, eggs can be easily paired with vegetables and other foods, and represent a quality protein source that can be easily chewed and digested.
References:
1. Shlisky, Julie, et al. “Nutritional Considerations for Healthy Aging and Reduction in Age-Related Chronic Disease.” Advances in Nutrition, 31 March 2019. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227979/
2. Witte, Veronica A, et al. “Long-Chain Omega-3 Fatty Acids Improve Brain Function and Structure in Older Adults.” Cerebral Cortex, 31 March 2019. Accessed from https://academic.oup.com/cercor/article/24/11/3059/304487
3. Howe, Peter, Mori, Trevor and Buckley, Jon. “The Relationship Between Omega-3 Fatty Acid Intake and Risk of Cardiovascular Disease: A Review of a diet-disease relationship prepared for Food Standards Australia New Zealand.” University of South Australia and University of Western Australia, April 1, 2019. Accessed from http://www.foodstandards.govt.nz/consumer/labelling/nutrition/documents/Howe%20et%20al%20-%20n3%20health%20claim_for%20web%20publication%20incl%20Appendix%20A.pdf
4. English, Kirk L and Paddon-Jones, Douglas. “Protecting Muscle Mass and Function in Older Adults.” Current Opinion in Clinical Nutrition and Metabolic Care, 1 April 2019. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/