Eggs can play a role in meeting the vitamin and mineral requirements of older adults. Eggs provide bioavailable vitamin A, omega 3 fatty acids, vitamin D, the antioxidants lutein and zeaxanthin and selenium.
Nutrition plays a significant role in maintaining the health of older adults. Ensuring adequate dietary intake can help enhance quality of life, reduce chronic disease risk and increase longevity.1-3
Older Australians are faced with a range of issues that can affect their food intake, including a reduction in appetite. At the same time they are faced with age-related changes in body composition and functioning, for example loss of muscle mass and decreased mineral absorption which in turn may increase their nutrient requirements. In the 2017-18 National Health Survey4, older Australians generally rated themselves as having poorer health than younger people, with only 37% of persons aged 75 years and over rating their health as being excellent or very good4. In addition, the leading causes of death in Australians aged 65 years and over are due to cardiovascular disease, cancer or dementia, all linked to diet and lifestyle.5
Food & Nutrition Issues
The 2011-2012 National Nutrition & Physical Activity Survey (NNPAS)6 provides a snapshot of food and nutrient intakes across Australians of all ages.
Results of the survey, suggest older Australians are:
More likely to meet vegetable intake recommendations compared to younger adults (6% vs 3%)
More likely to meet fruit intake recommendations compared to younger adults (30% vs 23%)
Less likely to meet dairy and alternatives intake recommendations compared to younger adults (3% vs 10%)
More likely to meet lean meat and alternatives intake recommendations compared to younger adults (29% vs 11%)
Older males (24%) are less likely and older females (39%) more likely to meet grain intake recommendations compared to younger adults (35% younger males and 8% younger females) These results tend to reflect the changes in food group recommendations for this age group (i.e. increased number of dairy serves and decreased number of lean meat and grain serves are recommended for 51-70 and 71+ age groups) but nevertheless highlight where older Australians need to improve their intakes. In addition, those aged 51-70 years were most likely to report being on a special diet, such as a weight loss diet, low fat, salt or sugar or a high fibre diet.
When it comes to individual nutrients, on average older Australians fail to meet the estimated average requirement (EAR) for protein, vitamin B2 (riboflavin), vitamin B6, calcium, magnesium, selenium and zinc.6 Other research studies have suggested that older Australians may also be at risk of vitamin D and vitamin B12 deficiencies.7,8,9 Recent research in Australian older adults found that 8% of hospitalisations for falls and almost 8 % of hospitalisations for hip fractures were attributable to vitamin D deficiency, showing the potential consequences of inadequacy.10
In addition, older adults have the highest risk of anaemia according to the 2011-12 Australian Health Survey11, with rates rapidly increasing after the age of 65 years. Given the higher risk of nutritional deficiencies in older adults, consuming nutrient rich foods becomes an even higher priority.
Physiological changes
What happens if you eat too little fat on keto?
When you don't eat enough fat on keto, you deprive your body and your habituated brain of sugar, but you don't replace those calories with the...
Age-related physiological changes such as decreased immune function, increase in oxidative stress, decreased mineral absorption, decreased gastric acid production and other changes in the gastrointestinal tract can increase the requirements for vitamins B6, B12, E, C, D, folic acid, zinc, calcium, iron and carotenoids.12,13 Reduced salivary flow, difficulty in swallowing, poor dentition and reduced appetite can also impair the nutritional status of older adults due to decreased food intake.13 For example, an Australian study found those with lower chewing ability had lower compliance with dietary guidelines in relation to fibre, sugar, fat and salt.14 Given these physiological changes, older adults may require softer textured, high nutrient content foods to enable them to obtain sufficient nutritional value from the foods they are able to eat.
Body composition changes and protein intake
Body composition also changes with age, with a particularly notable reduction in skeletal muscle mass (sarcopenia) and other body proteins such as organ tissue, blood cells and immune factors.13
Ensuring adequate protein intake is particularly important to address these changes. The current Australian protein RDI for adults aged 70 years and over (81g protein/ day for men and 57g for women)15 is around 25% higher than the protein needs of younger adults due to increased protein requirements with age. Recommendations to slow the age-related loss of skeletal muscle mass were released by the European Society for Clinical Nutrition and Metabolism (ESPEN) in 2014.16
In healthy older adults the diet should provide at least 1.0–1.2 g protein/kg body weight/day
In older adults who are malnourished or at risk of malnutrition due to acute or chronic illness, the diet should provide 1.2–1.5 g protein/kg body weight/day
In conjunction with adequate protein intake, daily physical activity or exercise (resistance training, aerobic exercise) should be undertaken by all older people, for as long as possible.
Table 1 shows the contribution of one serve* of eggs towards the vitamin and mineral RDIs for older Australians. Egg consumption data from the Australian Bureau of Statistics shows 17.9% of adults aged 71 years and over consumed eggs and egg dishes on the day prior to the interview.17 Eggs can play a role in meeting the vitamin and mineral requirements of older adults.
Table 1: Contribution to RDIs of One Serve of Eggs in Older Australian
Nutrient % RDI 9 for ages 70+ Protein 16-22% Long-chain Omega-3s 71-127% adequate intake (AI) Selenium 41-48% Vitamin B12 12% Iodine 29% Iron 21% Vitamin A 11-14% Folate 24% Vitamin E 20-28% Vitamin D 54% AI Zinc 7-12%
Health issues
Overweight, high blood pressure and high cholesterol are significant health issues that affect older adults and are risk factors for chronic diseases such as Type 2 diabetes and heart disease. Overweight and obesity rates peak in people aged 65-74 years with 78% being overweight or obese.4 Type 2 diabetes occurs in 17% of individuals over the age of 75 years.18 High blood pressure is also a risk factor for stroke, with 46.2% of those aged 65 years and over diagnosed with high blood pressure.19 Nearly half of adults aged 55-64 years have high total cholesterol levels.20 To find out more about eggs and cholesterol click here.
Another relevant health issue for older adults is eye health. There is evidence that good nutrition including vitamin A, antioxidants (lutein and zeaxanthin), omega-3 fats and zinc play a role in maintaining eye health.21-23 In particular, mounting 21evidence indicates a role for omega 3 fatty acids and lutein and zeaxanthin in the prevention of age-related macular degeneration.24-26 Eggs provide bioavailable vitamin A, omega 3 fatty acids, the antioxidants lutein and zeaxanthin and selenium. For further details, refer to ENC’s Eggs and Eye Health statement.
Does almond flour kick you out of ketosis?
Almond flour is also an excellent source of healthy fats, one of the essential components of a ketogenic diet. Each 100 gram serving of almond...
Due to the variety of nutrients found in eggs, they are an ideal food to include in the diets of older adults. They are also economical, easily prepared and soft in texture which makes them appropriate for people of this age group. Eggs are recommended as part of a healthy eating pattern that also includes adequate amounts of wholegrain breads and cereals, fruits, vegetables, dairy foods, lean meat, fish and poultry and unsaturated fats.
This statement is for healthcare professionals only.
*One serve = 2x60g eggs (104g edible portion)
Wondering if eggs are good for you? Without a doubt, there are a number of benefits to eating eggs every day. Learn about the proven health benefits of eating eggs here.
Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight loss or vegetarian meal plan today!
Frequently Asked Questions
Due to the variety of nutrients found in eggs, they are an ideal food to include in the diets of older adults. They are also economical, easily prepared and soft in texture which makes them appropriate for people of this age group.
Eggs can play a role in meeting the vitamin and mineral requirements of older adults. Eggs provide bioavailable vitamin A, omega 3 fatty acids, vitamin D, the antioxidants lutein and zeaxanthin and selenium.
Keto Means
Photo: Mikhail Nilov
Promotion
Promotion
Promotion