As our body ages, it becomes difficult for it to assimilate all the nutrients that the food provides. The demands on the body increase but nutrition becomes a big issue. The best way to provide a balanced nutrition is to eat right and stay fit. Here are some vital nutrients that are needed more so as we grow older.
A deficiency of calcium leads to many problems like osteoporosis, susceptibility to fractures and bad dental health. To have good bone health, eat foods rich in calcium like leafy greens, kale, broccoli, milk, yoghurt, and fortified juices. You could talk to your doctor about calcium supplements as well.
- Vitamin D
The body does not absorb calcium if there is a lack of vitamin D. As we grow older, the skin loses its ability to manufacture this vitamin from sunlight. The deficit can be replenished with fortified cereal, juices and yoghurt. Eggs, tuna and salmon are also great sources of Vitamin D. you could take a supplement after consulting with your doctor. This vital vitamin fights not just osteoporosis and improves bone density but also combats Type I diabetes, cancer, rheumatoid arthritis and more.
With age, raw fruits and veggies seem don’t appear as appetizing as the teeth are weaker and the gut is more sensitive. Regular consumption of raw foods keeps the digestive system clean, reduces the risk of heart disease and helps maintain weight. Eat whole-grain bread, cereals, oats, salads and fruits in their natural form.
This is an important nutrient that ensures optimal cell functioning, reduces blood pressure and helps in maintaining bone density. It also reduces the odds of having kidney stones. Fruits and veggies are your best bets for Magnesium., especially if they are eaten with their skins.
- Folate and Vitamin B12
Both these vitamins cannot be produced in the body so need to be supplemented from outside. B12 is vital for creating red blood cells and the optimal functioning of the nervous system. Rich sources of these are eggs, fish, milk, and milk products. Deficiency of folate leads to anaemia. Apart from fortified cereals, fruits and vegetables, you might have to take supplements.
Magnesium is essential for many biological processes in the body. Proper doses of this will ensure a healthy heart, bones, skin, and immune system. Most of it is lost in cooking food. Stock up on raw fruits and veggies, nuts and whole grains to maintain proper amount of magnesium in diet.
Fats are important for a healthy body but the right kinds. Eat foods rich in omega-3 fatty acids, polyunsaturated and monounsaturated fats. Avoid processed foods as they have huge amounts of trans-fats that are responsible for heart diseases and other health issues. Nuts, soybeans, flaxseeds and fishes are good options.
Older people lose their sense of thirst as they age. Water is the source of life and helps in optimal functioning of the body. Having proper amount of water ensures no gallbladder stones and kidney stones formation. Big bottles might intimidate the old people so keep small ones around.