Hence the requirement in the elderly may be a

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skin may havediminished capacity to synthesise vitamin D. hence the requirement in the  elderly may be a littlehigher.R.D.A - 250 I.U./day. VITAMIN E  Vegetable oils are the richest sources of this vitamin. Vitamin E content of animal  foods isgenerally low.Good sources are-nuts, seeds whole grain and wheat germ.R.D.A.-15  I.U approx. VITAMIN K Rich sources are dark green leafy vegetables. Lower levels of this vitamin are  found in cereals,dairy products, and fruits.R.D.A. - 70-140 micrograms/day WATER  Water is very essential as it stimulates peristalsis and thus aids in combating  constipation. Thekidneys also need fluid to dispose waste more effectively. Some elderly  individuals have a fadingsense of thirst and go for longer periods without water. Others  avoid drinking enough water forthe fear of incontinence. This may lead to dehydration that  in turn can give rise to confusion,headache, and instability. The elderly should be advised to  consume fluids at regular intervalseven if they are not thirsty.Water can be consumed as such  or in form of buttermilk, soups, and juices.The daily requirement of water is 1.5-2 litres /day. SUGGESTED DIETARY MODIFICATIONS FOR THE ELDERLY- 1. Eat a diet that is rich in raw fruits and vegetables and their juices.
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2. Increase the amount of gel forming fibre in the diet such as oat, rice bran and pectin that is found in fruits and vegetables. 3. Try adding the juice of black currants. This is rich in bioflavinoids that are known to promote longitivity. 4. Cabbage, yogurt, olive oil, seasoning herbs such as thyme, rosemary have been known to slow down the aging process. 5. Reduce the intake of refined foods such as white flour and its products. These include white bread, donuts, white flour pastas and biscuits that use refined flour. However all whole grain breads, pastas, brown rice are permitted. 6. Avoid refined sugar and its products. Mild sweet flavouring can be done using honey, jaggery, and maple syrup in limited quantities. 7. Reduce the intake of saturated fats, cholesterol and animal fats. The general guideline is to use not more than 4 tablespoons of saturated fats in a day. 8. Reduce the intake of caffeine by limiting or eliminating the intake of coffee, black tea, chocolate. 9. Herbal teas such as mint, dandelion root, chamomile, red clover tea are recommended. 10. Avoid processed foods as much as possible.11. Choose nutritious snacks such as nuts,  seeds, raw vegetable sticks popcorn withoutbutter and fresh fruit.
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