Good dietary sources of these foods rich in B6, B12 and folic acid

Dark green leafy vegetables, Whole grains, Fortified breakfast cereals and fortified refined white flour. Whole grain flour. rice, black-eyed peas, lentils, bananas, avocado, broccolli, wheatgerm, peanuts, eggs, tuna, salmon.

More information about homocysteine and its effect on health

Test for high homocysteine levels

The researchers from Newcastle University suggest that milk and other food products should be fortified with vitamin D. The Food Standards Agency has resisited mandatory supplementation, suggesting instead that pregnant or breastfeeding women and people over 60 should take 10mcg vitamin D each day. They argue that everyone else should be able to meet their requirements from exposure to sunlight and diet. Vitamin D is stored in the body, so excess intake can cause toxicity.

Half of all adults in Britain are thought to suffer vitamin D deficiency in the winter and spring; the situation is worst in the north of England and in Scotland. Asian populations are at greater risk because they cover large areas of their skin; the housebound elderly are also at risk.

To reduce the risks of vitamin D deficiency, the skin should be exposed regularly to sunlight in spring and autumn, but more cautiously in summer. As summer approaches, unprotected exposure should be limited to short spells earlier in the morning and later in the afternoon as direct sunlight exposure is not recommended between the hours of 11am and 3pm to avoid burning. In the uk, winter sunlight does not contain the correct ultraviolet wavelengths for vitamin D production, but production and storage during the summer months should last through the winter.

Vitamin D rich foods can also be enjoyed; oily fish should be consumed three times a week. Liver, egg yolks, meat and milk are also sources of vitamin D.

Vitamin D deficiency is thought to be involved in a number of chronic diseases including mental health problems, cancer and autoimmune disease. To find out more about how to test your vitamin D status Click Here.

The average meal contributed only 25% of the daily requirement of vitamin C and folate (vitamin B9), 21% of clacium and 12% of vitamin D. Each meal chould contain 33% of each. The researchers point out that recipients of the service can’t shop because of limited mobility and may not be able to cook. They suggest that the validity of the service must be questionned if meals don’t have adequate nutrition.

Unlike in America, minimum nutritional requirements for meals-on-wheels are not set, leaving service providers to set their own nutritional standards. As a result, the researchers found wide disparity in the quality of service between different agencies. Many services are run on a voluntary basis and may be overstretched.

The Health Service Executive subsidises every meal, but at different levels throughout the country. Ciara O’Dwyer, one of the Trinity Researchers, suggests that funding should be more uniform to avoid variation around the country, and that more government support should be offered to train providers to meet the nutritional requrements of older people.

The elderly, in particular, need a nutrient dense diet. The requirement for energy decreases with age, so people may meet energy needs without fulfilling nutrient requirements. Bone building nutrients such as vitamin C, calcium, vitamin D, B vitamins, vitamin K, magnesium and manganese are vital to reduce the risk of bone fractures and osteoporosis, which increases with age as bone density decreases. Fruit, dark green leafy vegetables, wholegrains, nuts and seeds will provide these important nutrients. 

Immune function also decreases with age, and our cells are more vulnerable to damage from free radicals. The elderly should increase their intake of vitamins A, C and E and minerals zinc and selenium. Digestion and absorption may also be less efficient, meaning that older people need to be particularly vigilant about taking in extra nutrients. Minerals such as iron may be particularly difficult to absorb, leading to an increased risk of anaemia; this is exacerbated when older people drink a lot of tea.

 A plant based diet, rich in a variety of multi coloured fruit and vegetables (particularly dark green leafies) and supplemented with lean red meat, poultry, oily fish and dairy products will allow people to meet their nutritional requirements in older age and maintain energy, brain function and bone health.

For more information on bone health, Click Here.

For more information on an osteoporosis risk test Click Here.