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Magnesium-deficiency is not uncommon among the elderly population. Especially as people age, consuming the right nutrients in adequate amounts becomes a daily challenge. Seniors will benefit in several ways by choosing healthy eating habits, which include eating foods rich in magnesium.
What causes magnesium-deficiency in seniors?
Nutritional deficiencies increase with age, since the number of calories older people need each day begins to decline. As a result, every food product a senior eats should be packed with enough calories as well as nutrients in order to get the daily recommended amounts.
Elderly individuals may fail to consume a diet rich in vitamins and minerals because of age-related processes. For example, seniors’ appetites decrease when they are less able to taste food. Some older adults experience trouble chewing or digesting food, which can inhibit their nutrient intake.
Older people’s bodies become less efficient in absorbing key nutrients; as a result, their ability to absorb magnesium is reduced. Seniors are most likely to be prescribed multiple medications. Diuretics and certain other drugs decrease the absorption rate of magnesium.
What are the health benefits of magnesium for the elderly?
Magnesium is a mineral found in the human body. The mineral is also abundantly present in a wide range of foods. Additionally, magnesium may be added to food products, available as dietary supplements, and found in some medicines, like antacids and laxatives.
Magnesium is essential for the proper functioning of over 300 enzyme systems that support the biochemical reactions in the body, such as protein synthesis, nerve and muscle function, blood and glucose control, and blood pressure regulation. Seniors need magnesium for energy production.
Magnesium is necessary for the structural development of bones. Aging people require sufficient amounts of the mineral to strengthen bones. The mineral transports calcium across cell membranes, which contributes to normal heart rhythms. Magnesium also supports a healthy immune system.
Seniors who do not consume enough magnesium may become magnesium-deficient, which is associated with a number of health conditions. Older adults who are magnesium-deficient, for example, are at risk for developing cardiovascular disorders, insulin resistance, endocrine issues, and Alzheimer’s disease.
Additional health problems in elderly individuals who are chronically deficient in magnesium include an increased risk for high blood pressure, type 2 diabetes, and osteoporosis. It is important for seniors and their caregivers to be aware that low magnesium levels do not cause symptoms.
The National Institutes of Health recommends that people aged 51 and over include a certain amount of magnesium in their daily diets. Males in this age group should receive 420 mg of magnesium daily; females in the same age group are advised to consume 320 mg of magnesium daily.
What common foods are rich in magnesium?
Promoting heart health, strong bones, and a healthy immune system requires adequate levels of magnesium. While many foods, such as vegetables, naturally contain magnesium, most of the mineral is lost when the foods are processed. This is the reason unprocessed foods are recommended.
Foods that are rich in magnesium are widely available and will help seniors meet their daily recommended allowances. Nuts, seeds, leafy vegetables, milk, yogurt, and whole grains contain plentiful amounts of magnesium. Tap, mineral, and bottled water also provide magnesium.
Seniors who consume a few servings of magnesium-rich foods each day will supply their bodies with sufficient amounts of the mineral. For example, one ounce of dry roasted almonds contains 80 mg of magnesium, and one once of cashews gives seniors 74 mg of magnesium.
Lunches can be loaded with magnesium. Three ounces of cooked halibut contains 24 mg of magnesium. A side dish of a half-cup of cooked broccoli offers 12 mg of magnesium. One cup of milk provides 24 to 27 mg of magnesium.
Dinners with a half-cup of cooked black beans offer 60 mg of magnesium, while a half-cup of canned kidney beans provides 35 mg of magnesium. A half-cup of cooked brown rice is loaded with 42 mg of magnesium. A 3.5-ounce baked potato with skin offers 43 mg of magnesium.
Snacks, too, contain ample amounts of magnesium. Eight ounces of low-fat plain yogurt has 42 mg of magnesium. A peanut butter sandwich is full of the mineral: two tablespoons of smooth peanut butter supply 49 mg of magnesium and two slices of whole wheat bread offer 46 mg of magnesium.
Magnesium is naturally present in a variety of foods and is not harmful if the senior consumes more than the recommended dietary allowance. When seniors take dietary supplements, the upper limits of magnesium intake should not be exceeded, unless advised by a healthcare provider.
Getting the recommended daily allowance of magnesium is best achieved when the senior is supported at home. Compassionate caregivers from Assisting Hands Home Care are trained to ensure elderly care recipients consume sufficient nutrients and remain adequately hydrated each day.
Caregivers from our reputable home care agency not only prepare balanced meals in accordance with the senior’s dietary restrictions, but we also shop for fresh foods. We provide transportation to doctors’ appointments, yoga classes, and social events. Our in-home elder care services are comprehensive.
Professional caregivers help seniors with the activities of daily living. Non-medical home health care responsibilities include light housekeeping, assessing the home for fall risks, and assistance with personal hygiene tasks, such as bathing, grooming, and dressing. We also serve as pleasant companions to prevent loneliness.
Seniors receiving care from our dedicated caregivers are supported throughout the day and/or night. We are available for live-in care, 24-hour care, respite care, post-surgical care, dementia care, and hospice care. Assisting Hands Home Care services are flexible and meet various scheduling needs.
Choose Assisting Hands Home Care for your elderly loved one’s non-medical care needs. Families have peace of mind knowing our caregivers are licensed, bonded, and trained in first aid and CPR. We serve seniors in Medinah, Glendale Heights, Itasca, Bensenville, Elmhurst, Villa Park, Addison, Lombard, IL and surrounding areas. Call us at (630) 526-6522 to schedule a free in-home consult and start quality senior care.
