Senior Tips: Nutrition Tips for Healthy Aging

Wed, Sep 22, 2021 11:32 PM health insurance

Nutrition can help you feel more energized and enhance your heart health. A well-balanced diet can also help you avoid health problems including diabetes, hypertension, and osteoporosis.

You may notice changes in your appetite and cravings as you get older. In addition, your body absorbs nutrients in different ways. You can provide your body the vitamins, minerals, and nutrients it needs to stay active and healthy at any age by making smart food choices and including these crucial food groups in your diet.

Foods to Eat for a Longer, Healthier Life

 

Lean Protein

You may not be as hungry as you once were, and older people require fewer calories. Avoiding sugary or processed foods in favor of healthful, natural foods is a good idea. Lean proteins such as chicken, fish, eggs, legumes, nuts, and seeds, for example, are nutrition dense. Protein provides you with additional energy and aids in the maintenance of muscular mass.

 

Dietary Fiber

 

As we age, our digestive processes slow down. Fiber-rich foods can help with digestion and potentially lower the risk of diabetes and cancer. Bran, wholegrain cereals, brown rice, nuts, berries, and veggies are all high in fiber.

 

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Fatty Acids Omega-3

 

Omega-3 fatty acids are abundant in salmon, sardines, tuna, mackerel, flaxseed, and soybeans. By decreasing or avoiding inflammation, these fatty acids keep us healthy as we age. Omega-3 fatty acids can also help to halt the progression of macular degeneration and other vision issues. They're even beneficial to your brain! Fatty acids can help maintain your brain healthy and minimize the chance of Alzheimer's disease.

 

 

Calcium

 

Calcium is an essential component of a healthy diet. Bones grow weaker as people age, which is why older people require more calcium. This mineral can help to build bones and prevent osteoporosis. Consume more calcium-rich foods such as yogurt, cheese, milk, and dark, leafy green vegetables in your regular diet.

 

Iron

 

Have you been experiencing fatigue, weakness, lightheadedness, or a lack of energy? It's possible that you're not getting enough iron in your diet (these can also be symptoms of other health issues, so ask your doctor first). Iron improves your energy levels by allowing your blood to carry more oxygen throughout your body. Lean meats, beans, lentils, dark green leafy vegetables, and fortified cereals are all high in iron.

 

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Vitamins and Minerals

 

Our bodies have a harder time absorbing vitamins and minerals as we age. Make sure you're getting lots of these nutrients in your diet:

 

• Magnesium is another key mineral for immune system health. Magnesium is difficult to absorb in older adults, so eat extra magnesium-rich foods such as whole grains, nuts, seeds, and green leafy vegetables.

• Vitamin C encourages the formation of collagen, which improves skin suppleness and reduces wrinkles. Apples, oranges, strawberries, and tomatoes are high in vitamin C.

• Vitamin D helps to keep your bones healthy by preventing calcium loss and maintaining bone density, which is especially important as we get older. Vitamin D can be found in fish, fortified cereals, and milk. Supplements or limited sun exposure may be recommended by your doctor as a way to get more vitamin D.

• Vitamin B12 maintains your nerves healthy and helps your body generate red blood cells. Our stomachs don't absorb this vitamin as well as they used to, so eat lean meat and dairy products to supplement your vitamin B12 consumption.

• Potassium helps to maintain heart health by lowering blood pressure. Bananas, prunes, dried apricots, and potatoes are all high in potassium.

 

Are You Getting All of the Nutrients You Need?

 

You may reap the health benefits of a well-balanced diet by including these foods in your meals. Talk to your doctor about adding nutritional supplements to your daily diet if you don't think you're receiving enough nutrients from food.

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