
The
benefits include more energy, better management of chronic health issues,
faster recuperation times, and a healthier life altogether.
It’s
best to focus on foods rich in color that are packed full of vitamins, leafy
greens, and other fresh produce. It’s crucial to understand the nutrition that
is important for your age and which foods to keep on hand. Certain foods work
best to help maintain your health while combating common nutritional issues
associated with aging.
Bring on the B-12
Vitamin B12 is vital for the functioning of the
nervous and circulatory systems and is especially important for the elderly because
as we age, our ability to absorb nutrients from food is at a steady decline.
This condition is known as atrophic gastritis and is one of the most common
causes for vitamin B12 deficiency among seniors. As a result, more than 20 percent of people over age 60 are deficient in
vitamin B12.
One of the things that B12 helps with is making
DNA and red blood cells. Many animal-based foods are rich in B12, which is why
B12 deficiencies are an issue for vegetarians as well. It’s best to take a B12
supplement or pay close attention to eating a lot of foods high in B12 to
counteract any risk of deficiency.
Foods to remember: Shellfish, liver,
soy, fish, eggs
Recipe: White Wine Mussels
Photo by Shawn Harquall
Fill up on fiber
Fiber
is an absolute necessity for the aging population. When we age, changes to our
gastrointestinal tract reduce the absorption of nutrients and slow intestinal
motility. As a result, constipation and nutrient deficiency are health issues
that commonly effect seniors. You can find many fiber rich products available
in grocery stores due to the high demand for foods rich in fiber. To combat
tummy issues associated with fiber problems, be sure to take advantage of the
various fiber-rich products on the market as well as taking advantage of the
foods that are naturally full of fiber.
Foods to remember: Corn, beans,
whole-wheat pasta, edamame
Recipe: Herbed
Quinoa
Get the vitamin D
Improving
bone health should be a vital part of your nutritional concerns. After 50, muscle
mass and strength reduction runs rampant throughout the body. Muscle weakness
causes a feeling of heaviness in the legs, exhaustion, difficulty with stairs,
and sitting up or sitting down.
Another
risk with a diet lacking vitamin D is osteoporosis. Normal,
healthy bone is composed of three, major minerals: protein, calcium, and
collagen, all of which help it keep its strength and mass. However, a bone
affected by osteoporosis, because it is lacking the mass necessary to maintain
its structure, may fracture, either through cracking or collapsing (compression
fracture). To combat osteoporosis and other diseases associated with poor bone
health and vitamin D deficiency, be sure to eat foods to give you the vitamin D
you need.
Foods to remember: Tuna, milk, yogurt,
egg yolks, cheese
Recipe: Maple-Glazed
Salmon
Enjoy good fats
Eating
fat isn’t always a bad thing for your health. Enjoying the good fats available
to you can help protect your body against heart disease and lower your
cholesterol. The key to good nutrition is balance, and knowing the difference
between good and bat fat is one of the balancing acts vital to staying healthy.
Fat caries important vitamins such as A, D, E, and K. Watch out for bad fats
like saturated fat and trans fat that can do the opposite for you and put you
at risk for heart disease.
Foods to remember: Olive oil, avocados,
salmon, walnuts
Recipe: Corn
and Avocado Salsa
Photo by Kristina
Watch the salt
Reducing
sodium intake can be a difficult task for a lot of us. Especially for seniors
whose sense of smell and taste diminish with age, causing a lot of older people
to salt their food more heavily without realizing it.
Try
using other oils and herbs to season food instead of salt. Adding too much salt
can lead to water retention, high cholesterol, or high blood pressure that
severely heightens your risk for heart disease, heart attack, or stroke. Grocery
stores carry many products that cater to those looking to lower their sodium
intake as well.
Foods to remember: Low-sodium peanut
butter, dry peas, allspice, garlic powder
Recipe: White
bean dip
The
important thing to remember when staying healthy as a senior is to focus on the
positive outcomes of these simple changes. Eating healthy can sometimes seem
like quite the challenge, but focusing on the big nutritional advantages for
your health will help to outweigh the difficulty for choosing healthier options
over unhealthy ones. Eating healthy and focusing on your eating choices puts
your health in your hands and gives you the ability to get back in the kitchen
and be proud of the healthy foods you’re cooking for yourself and your overall
health.
Author Bio: Chelsy is a writer
from Montana who is now living in Boise, Idaho. She graduated with her
journalism degree from the University of Montana in 2012. She is passionate
about nutritional health, spending time in her garden, and drinking fruity
wine. Follow her on Twitter!
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