The Wednesday Microgreens Minute is a bi-weekly, quick-hit newsletter designed to give expert advice to health-focused persons as you head over the weekly hump.
New Agricultural Solution
Self-driving cars are almost here. But did you know about self-growing farms?
New Zealand based Autogrow has entered the EU market in the Netherlands, and big things are about to happen. Read more.
Did you know that the Netherlands has been recognized by the World Economic Forum as a leader in efficient and sustainable agriculture?
And did you know they are the second-largest exporter of agricultural products in the world, after the USA?
Those Sweet Bell Peppers
What if I told you bell peppers are a fruit?
Well, they are. Bell peppers belong to the nightshade family (Solanaceae). Although technically a fruit, they are considered vegetables as they are more likely to be added to savory dishes.
But they shouldn’t be grown as microgreens. Nightshade vegetable microgreens are poisonous. Read the article Can Microgreens Make You Sick at Microgreens World.
But they can be grown indoors very quickly. Watch this video:
Nutrition for Adults: The Science of Healthy Aging (Part 6)
We continue our series, “Nutrition for Adults: The Science of Healthy Aging.”
Nutritional Requirements As You Age
Last week we reviewed how your nutritional requirements will change as you age.
I told you that for elderly adults (65+), those requirements have some crucial differences to people in other age groups.
You now know that your energy requirements decline as you get older. Still, it is vitally important that the nutrients you get remain the same.
This week we will look at micronutrients – vitamins and minerals – that you should be adding to your nutrition.
We will also look at foods and microgreen you can add.
Vitamins are micronutrients that help your body cells function normally and promote those cells’ growth and development.
To learn more about microgreens and vitamins, check out this blog post: Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need.
Vitamins that your body cannot do without to function correctly are called essential vitamins. There are 13 essential vitamins.
Essential vitamins are grouped into two categories:
There are nine water-soluble vitamins. They are not stored in the body.
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6
- Vitamin B7 (biotin)
- Vitamin B9 (folate, folic acid)
- Vitamin B12 (cyanocobalamin)
- Vitamin C
Any leftover water-soluble vitamins leave the body through the urine.
Although the body keeps a small reserve of these vitamins, they must be taken regularly to prevent a body shortage.
Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.
And there are four non-essential vitamins:
- Vitamin B4 (adenine)
- Vitamin B8 (inositol)
- Vitamin B10 (para amino benzoic acid)
- Vitamin B11 (salicylic acid)
The Required Daily Allowance (RDA) for Vitamin B (folic acid) is 300mcg/day for persons over 65.
If you don’t eat enough folate, you can develop megaloblastic anemia and macrocytosis.
Folate is destroyed by prolonged cooking and poor food choice, i.e., ‘tea and toast’ diet.
The RDA is 60mg/day.
Up to 50% of vitamin C can be lost in cooking and during the storage of food.
A glass of freshly squeezed orange juice containing 40-60mg/ 100ml of vitamin C taken daily will achieve the recommended intake.
Alternatively, drinks rich in vitamin C, such as grapefruit juice, fruit drinks with added vitamin C, or blackcurrant drinks with added vitamin C such as Ribena can be used.
Suppose you are older than 60 and are not taking drinks rich in vitamin C.
In that case, you should eat either one orange, half a grapefruit, two satsumas/mandarins, or one kiwi fruit at least three to four times weekly to achieve the recommended intake of vitamin C.
Fat-soluble vitamins are stored in the body’s fatty tissue. The four fat-soluble vitamins are
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
These vitamins are absorbed more easily by the body in the presence of dietary fat.
Some adults older than 50 may not be able to absorb enough vitamin B12.
Lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or a registered dietitian nutritionist if you need a vitamin B12 supplement.
It is important to remember that serum levels of B12 decline with age. Many cases of low serum B12 are associated with malabsorption due to gastric atrophy.
Excess supplementation of folic acid in the presence of vitamin B12 deficiency can mask the neurological symptoms of B12 deficiency.
The sunshine vitamin RDA is 7.5g/day.
Fifteen to twenty minutes spent out of doors daily during the spring and summer months safeguards against vitamin D deficiency.
As the home bound or inactive older person has reduced sunlight exposure, vitamin D’s dietary intake is essential.
Liver, eggs, and oily fish should also be included regularly (once a week each).
Minerals are essential for your body to stay healthy. As you age, you need more minerals in your body.
There are two kinds of minerals: macrominerals and trace minerals.
You need more massive amounts of microminerals.
You only need small amounts of trace minerals. They include:
Critical Minerals Your Body Needs
The RDA is 800mg/day.
A low calcium intake in elderly people who are housebound or inactive may compound this loss.
Physical activity is necessary to maintain a skeletal structure but ensuring an adequate dietary intake in all elderly people may offer some benefit.
Sodium and Potassium
The average adult over 55 should get 4,700 milligrams of potassium per day while limiting sodium consumption to 1,500 milligrams per day.
Potassium is one of the most essential electrolytes in the body. Electrolytes are the minerals that ionize when dissolved in water and can conduct an electric current.
It is the primary positive ion within the cells. It has a crucial role in regulating blood pressure, controlling water and acid.
The RDA is 9mg/day.
Iron is an essential nutrient in the diet for all age groups.
The requirement for post-menopausal females is reduced, and the mucosal uptake of iron is independent of age. Therefore, an iron deficiency anemia in this group may not necessarily be nutritional in origin.
Low intakes, however, can occur in elderly people living alone, particularly if they do not prepare hot meals.
An adequate vitamin C intake is needed to ensure enough iron absorption.
Eating right and staying fit is essential, no matter what your age. As we get older, our bodies have different needs, so certain nutrients become especially important for good health.
Immobility or inactivity often leads to unhealthy aging.
It is, therefore, essential to account for this. The benefit of physical exercise on health has been shown in people in their 90th year, so it is never too late to start.
Next week we continue our series “Nutrition for Adults: The Science of Healthy Aging” when we look at your caloric intake as you age.
Stay tuned—I will send your next update in a few days.
Back to you soon,
P.S. What if I told you that you could get ALL my books for free?
Reply to this message with “I’m in.”