Let us look at foods that are good for us as we age. Let’s begin with the basics. By this, I mean have a balanced nutritious consisting of :
- Carbohydrate-rich foods like sweet potatoes and brown rice
- Protein-rich foods like salmon and beans
- Fruits and vegetables (five portions a day)
What are Healthy Nutrient Choices As We Age?
Besides this, you can prepare meals rich in the following nutrients:
Foods High In Omega-3 Fatty Acids
These fatty acids are important for people of all ages, including aging, as they help prevent inflammation which can cause cancer, rheumatoid, arthritis, and heart disease. It has also been found to slow down the progression of Macular Degeneration (AMD)—a condition that leads to poor vision. In addition, recent evidence has 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. They are also found in flaxseed, soybeans, canola oil, and walnuts.
Nutritionists recommend a serving of omega-3 fatty acids twice a week. Supplements are also available but be sure to consult your health provider before getting started.
Foods Rich in Calcium
Calcium helps our bodies build and maintain healthy bones. It has also been known to lower blood pressure. Unfortunately, surveys have shown that as we grow older, we consume less calcium.
The body’s need for calcium is so essential that it begins to reabsorb it from the bones if you are not getting enough calcium. This makes your bones fragile and brittle leading to osteoporosis.
Foods rich in calcium are mainly dairy products such as milk, yogurt, cheese, and leafy green vegetables and cereals fortified with calcium.
The World Health Organization recommends that people above the age of 50 consume 1200 mg of calcium daily. This translates to 4 cups of fortified orange juice, milk, soy, or almond milk.
Some individuals find it difficult to absorb this much calcium daily through diet, in which case it can be taken as a supplement as directed by your health provider.
Foods Rich in Fiber
As we get older, our digestive system slows down. As a result, the gastrointestinal tract walls thicken, and the contractions are slower and fewer, which may lead to constipation.
Foods rich in fiber promote proper digestion by moving food through the digestive tract. These foods have also been known to reduce the risk of heart disease.
Foods rich in fiber include nuts, whole-grain cereal, wholegrain bread and pasta, brown rice, brown bread, chia seeds, fruits, and vegetables.
According to research created by researchers from Tufts University, drinking eight glasses of water daily was next to physical activity in importance to health.
As you age, your body’s ability to conserve water decreases, so you don’t feel thirsty as often. However, your body still needs water.
Dehydration causes drowsiness and confusion, among other side effects, so it is essential to stay hydrated. In addition, if you take the recommended high fiber diet, you need to drink a lot of water because fiber absorbs plenty of water.
To not get overwhelmed by the quantity, you can put the water in small bottles and drink it throughout the day instead of storing it in a big container.
The surest way to check for dehydration is to observe your urine. If it is light and transparent, that means you are hydrated. If it is dark or bright yellow and cloudy, that is a sign of dehydration.
There is an exception for seniors with kidney or liver disease; please consult your healthcare provider about a suitable amount of water for you.
Foods Rich in Iron
Iron plays a vital role in the body. It produces hemoglobin which carries oxygen in the blood from the lungs to the rest of the body.
When you are not consuming enough iron, there’s a limited oxygen supply to the body tissues. This results in feeling tired and lethargic. Iron deficiency is known as anemia.
Foods Rich in Vitamin C
Vitamin C has antioxidant properties, which are believed to prevent cancer and heart disease. It is also involved in the production of collagen, which gives your skin elasticity and gets rid of dead skin cells giving you healthy skin.
It also helps repair bones and teeth and aids in healing wounds. This essential vitamin can be found in fruits and vegetables. Supplements are also available with approval from your healthcare provider.
Vitamin D aids in the absorption of calcium in the body, slowing down the rate at which bones lose calcium. As a result, it aids in the maintenance of bone density; therefore, preventing osteoporosis.
New evidence shows that it may also protect against chronic conditions like multiple sclerosis, type 2 diabetes, cancer, and rheumatoid osteoporosis. Vitamin D is produced by the skin when it is exposed to sunlight.
Some foods come fortified with it, such as cereals, milk, yogurt, and juices. Naturally, vitamin D is found in eggs and certain fish (salmon and tuna). A vitamin D deficiency also increases your chances of falling.
Some people argue that exposure to the sun predisposes us to skin cancer, so it is advisable to take vitamin D supplements instead of consulting with your physician.
Foods Rich in Vitamin B12
Vitamin B12 is responsible for maintaining nerve function, production of red blood cells and DNA. As you age, absorbing the vitamin from food is more laborious.You can, therefore, consult your healthcare provider about supplements.
It is found in dairy products like milk, meat, and poultry products, and a vegan source would be nutritional yeast that comes in a shaker.
Foods Rich in Potassium
Surveys show that many older individuals do not take the recommended 4700 mg of potassium daily. Potassium aids in cell function, reduces blood pressure, and lowers your chances of kidney stones. It is also believed to strengthen bones.
It is found in fruit and vegetables like bananas, prunes, and potatoes. While lack of potassium is a problem, too much of it is dangerous, so consult your doctor before starting supplements.
Magnesium plays a crucial role in 300 physiological functions. For example, it keeps your heart healthy, your immune system, and your bones strong. As you grow older, your body’s ability to absorb magnesium decreases. In addition, some medication for older people decreases the absorption of magnesium.
It is mainly found in whole grains, nuts, fresh fruit, and vegetables.