The recommended daily intake for some of the dietary minerals for men over 70 years of age

The recommended daily intake of dietary minerals for men over the age of 70 years is essential for supporting overall health, managing chronic conditions, and maintaining physical and cognitive function as they age. Nutritional needs can change significantly in this stage of life, making it important to focus on the following mineral intakes, as advised by dietary guidelines:

Potassium: 3,500 to 4,700 milligrams (mg) per day. Potassium plays a vital role in maintaining healthy blood pressure, supporting proper muscle and nerve function, and promoting heart health. Adequate potassium intake can help reduce the risk of stroke and cardiovascular disease. Foods high in potassium include bananas, oranges, spinach, sweet potatoes, avocados, and various legumes. For older adults, focusing on a diet rich in fruits and vegetables can help meet potassium needs while also providing important vitamins and fiber.
Calcium: 950 to 1,200 mg per day. Calcium is crucial for maintaining strong bones and preventing osteoporosis, a condition that occurs more frequently in older adults and increases the risk of fractures. Maintaining adequate calcium intake is essential for bone density. Dairy products such as milk, yogurt, and cheese are excellent sources of calcium. Additionally, fortified plant-based milk alternatives, leafy greens like kale, collard greens, and fish with edible bones (such as sardines) can contribute to calcium intake.
Phosphorus: 520 to 700 mg per day. Phosphorus works closely with calcium to strengthen bones and is also essential for energy production and cellular function. Foods rich in phosphorus include meat, poultry, fish, dairy products, legumes, nuts, and whole grains. Ensuring a balanced intake of phosphorus supports various metabolic processes in the body.
Magnesium: 350 to 420 mg per day. Magnesium is vital for maintaining muscle and nerve function, controlling blood sugar levels, and supporting blood pressure. It also plays a role in bone health, making it particularly important for older adults. Foods high in magnesium include whole grains, nuts (especially almonds and cashews), seeds (like pumpkin and flax), leafy green vegetables, and legumes. Incorporating these foods into daily meals can help improve overall health and energy levels.
Iron: 8 to 9 mg per day. While iron needs may decrease slightly with age, it remains important for producing hemoglobin, which carries oxygen in the blood. It’s important for older adults to monitor iron intake to avoid anemia. Good sources of iron include lean meats, poultry, fish, beans, lentils, and fortified cereals. Pairing iron-rich foods with vitamin C sources, like citrus fruits, can enhance the absorption of non-heme iron from plant sources.
Zinc: 11 to 12.1 mg per day. Zinc is essential for immune function, wound healing, and maintaining a healthy sense of taste and smell. Adequate zinc intake is particularly important for older adults, as immune function can decline with age. Foods rich in zinc include meats, shellfish (notably oysters), legumes, nuts, seeds, and dairy products.
Copper: 900 micrograms (mcg) per day. Copper is important for iron metabolism and red blood cell formation, as well as maintaining healthy connective tissues and immune function. Foods rich in copper include shellfish, whole grains, beans, nuts, and dark chocolate.
Iodine: 150 mcg per day. Iodine is vital for the production of thyroid hormones, which regulate metabolism. Adequate iodine can be obtained through iodized salt, dairy products, seafood, and certain baked goods. Maintaining good thyroid health is important for energy levels and overall metabolic functioning.
Selenium: 85 mcg per day. Selenium acts as an antioxidant, protecting cells from damage and supporting immune function. It’s also important for thyroid health and plays a role in cognitive function. Dietary sources of selenium include Brazil nuts (which are especially rich in this mineral), seafood, meats, and whole grains.
Fluorine: 3.5 mg per day. Fluorine supports dental health by strengthening tooth enamel and reducing the risk of cavities. Adequate fluoride intake can be found in fluoridated drinking water and dental care products, which are essential for maintaining oral health in older adults.
Manganese: 2.3 to 3 mg per day. Manganese is involved in bone formation, metabolism, and antioxidant defense. Foods that provide manganese include whole grains, nuts, leafy vegetables, and tea. Ensuring sufficient manganese intake can support overall metabolic functions and bone health.

A balanced and varied diet that emphasizes nutrient-dense foods is crucial for men over the age of 70 to meet these recommended mineral intakes. This approach not only enhances overall health but also supports the prevention or management of chronic conditions, promotes mental clarity, and improves quality of life. Regularly consuming diverse food options that include these essential minerals can help maintain optimal health and vitality in the later years of life.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;