Aging is in an inevitable part of our lives. As we age, the requirements of our daily routine, as well as our body, keeps changing. As we get older our diet and food habits have to change accordingly. Older people often suffer from low bone density and muscle mass when they are more concentrating on still being in shape. This unwanted bone and muscle loss can result in mobility issues and can even increase a person’s risk of injury. It becomes important to know what is the best diet for elderly people.
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Best Diet for Elderly People:
The diet which is rich in Omega-3 fatty acid-
Omega-3 is known and recommended for all age groups but have specific benefits that it provides to the elderly.
It has been found to slow down the progression of Macular Degeneration which results in difficulty of vision. Observation and studies have recently shown that these fatty acids can reduce the risk of Alzheimer’s disease and keep the brain alert. They can be found in fish mainly sardines, Tuna, Mackerel, and Salmon. In high amounts, it is found in flaxseed, soybeans, canola oil, and walnuts.
Usually, nutritionists recommend a serving of omega-3 fatty acids twice a week. Supplements are also available but we would recommend you to kindly consult your health provider before getting started.
Foods Rich in Calcium-
The lower bone density results make the body structure vulnerable to injuries. Calcium helps our bodies build and maintain healthy bones. According to the World Health Organization recommendations, people aged above the age of 50 should consume 1200 mg of calcium daily. This translates to 4 cups of fortified orange juice, milk, soy, or almond milk.
Aging makes our digestive system slow down. The walls of the digestive organs thicken and the contractions are slower and fewer which may lead to constipation. Fiber-rich food promotes proper digestion by moving food through the digestive tract. These foods are also known to reduce the risk of heart disease. Foods rich in fiber include nuts, wholegrain cereal, wholegrain bread and pasta, brown rice, brown bread, fruits, and vegetables.
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Foods Rich in Iron-
Iron plays a very important role in building our body. It helps produce hemoglobin which carries oxygen in the blood from the lungs to the rest of the body. Include iron-rich fruits like bananas and pomegranate.
Do you like fruits? like Orange? Well, then as an elderly you should make sure you consume most of it every day. Vitamin C has antioxidant properties which prevent cancer and heart disease. It is also involved in the production of collagen, an enzyme in the body which gives your skin elasticity and gets rid of dead skin cells giving you healthy skin. It also helps repair bones and helps in the overall healing of the system.
Other important nutrients which are the best diet for Elderly people include potassium, magnesium, vitamin B12 and mainly all those food which have a good amount of protein and bodybuilding growth. Some of the complications cannot be escaped in the old age, but one can make sure that those which can be escaped are avoided. We would recommend you to see your doctor and take medication if any issue is faced.
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