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How to zinc and seniors

Zinc, an essential trace element, has been generating excitement in the research community about the impact it may have on the health of seniors. Crucial in helping your body use the foods you eat every day, evidence also shows zinc plays a role in immunity, the sensations of taste and smell and wound healing. Research is being accumulated about the benefit of zinc and certain antioxidants in age-related macular degeneration, a leading cause of blindness in the elderly. Yet according to NHANES III data published in 2002, 20 to 25 percent of all seniors did not get enough zinc in their diet or from supplements.

Things You'll Need

  • Small, inexpensive notebook with blank, lined paper
  • Pencil
  • Medications you are currently taking
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Instructions

  1. Review your diet

    • 1

      The best sources of zinc are in your diet, but sometimes it is difficult to keep track of what you are eating every day. A good place to start is by making a 3-day diet record. Write down what you eat every day for two weekdays and one weekend day. It may be helpful to include the times and a general idea of how much of each item you consumed during that meal. Record that information in your notebook with the date.

    • 2

      Compare what you ate to foods that are high in zinc. The best sources of zinc are foods such as oysters and other shellfish, beef, pork and chicken. Other good sources are bran flakes, fortified grains and cereals, nuts, beans, mushrooms, spinach and dairy products. If you are a vegetarian, consider sprouted beans and yeast breads for better availability.

    • 3

      Review your medications. If you take medicines for ulcers, a copper overload, anticonvulsants or have used a diuretic for a prolonged period of time, it may be impacting your zinc status.

    • 4

      Evaluate your medical history. If you have an chronic gastrointestinal illness such as Crohn's disease or ulcerative colitis, a history of alcoholic liver disease, sickle cell anemia, diabetes or any sores that might be losing fluids, this may impact your zinc status. Strict vegetarians and people over 65 years of age are also at a higher risk.

    • 5

      Compare your intake to your needs. The RDA for adults is 11 mg for men and 8 mg for women. A 3 ounce portion of beef, the size of a deck of cards, provides 6.0 mg of zinc. The same size portion of chicken is 1.8 mg and turkey is 3.8. Add up your intake and compare to the RDA.

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