When Should You Take "Senior" Vitamins?

By Karen Collins, MS, RD, CDN

American Institute for

Cancer Research

Q: At a certain age, should I take a "senior" multi-vitamin supplement?

A: Yes. The biggest difference between standard multi-vitamins and multi-vitamins for those over age 5 0 - often called "senior" or "silver" formulas - is that the latter almost always have less iron. The higher levels of iron in standard products are meant to cover the needs of menstruating women. But women after menopause, as well as all adult men, don’t need that much iron. Some evidence even suggests that too much iron could increase the risk of heart disease and cancer by counteracting antioxidants. There are two other differences between the two types. First, senior formulas may contain more vi-tamin B- 12. After age 50, supplements and fortified foods become more im-portant sources of B- 12 because some people absorb less of this vitamin. Second, senior products may have less vitamin A, because studies suggest that high amounts may lead to bone weakening and an increased risk of hip fractures in seniors. Since there is no standard "senior" formula, you should compare products. See if the amounts of different nutrients meet your needs. Remember that more is not always better.

Q: Are green peas also known as legumes?

A: Botanically speaking, yes. Le-gumes are a class of vegetables that includes peas, beans and lentils. These plants grow as vines or bushes, developing pods that contain edible seeds. Legumes can be eaten as whole, fresh pods (like green beans), fresh seeds (like green peas) and dried seeds (like black-eyed peas and kidney beans). All are healthful food choices. But when people usually speak of legumes, they only mean dried legumes. From a nutrition perspective, dried legumes are different. They are an excellent alternative protein to meat. Dried legumes include kidney, garbanzo, pinto and black beans, as well as split peas, len-tils and soybeans. These dried foods contain about twice as much protein, fiber and iron as an equal portion of fresh green peas. Because the differences are so great, most nutrition experts consider green peas and green beans vegetables and only refer to the dried forms as legumes.

Q: Unlike some people, I often get hungry if I rely on low-calorie foods, like rice cakes and pickles, to lose weight. Am I doing something wrong?

A: Not at all. Often people assume that eating low-calorie foods is enough to cut total calories and induce weight loss. But research at Pennsylvania State University shows the sense of fullness we get from the calories we consume matters, too. Rice cakes, for example, are quite light and airy. If you were to eat them until you were full, you might as well have a slice of pound cake. On the other hand, pickles contain a lot of water and few calories. The water content makes them filling and low-calorie. Cucumbers, lettuce and other vegetables could satisfy your hunger, just as well as pickles, and they are lower in sodium. But you still need to eat a balanced diet when you’re trying to lose weight. Other research indicates that, although vegetables and other carbohydrates are filling, they don’t sate your hunger for a long time. A modest amount of protein added to a meal or snack will carry you much longer. Furthermore, if you munch on low-calorie foods every couple of hours, your total daily calories may quickly climb. That’s why a plant-based diet that emphasizes vegetables, fruits, whole grains and beans, like the New American Plate eating style from the American Institute for Cancer Re-search, is such a smart strategy. It includes some protein to satisfy your nutrition needs and keep you full longer.