Healthy Eating For Older Adults

peppersOlder adults should try to develop a different habit of eating if they wish to stay healthy and to keep fit. As people age, the body may also undergo certain changes that may concern its nutritional needs. Getting the much needed nutrients can help reduce the effects of certain diseases and conditions associated with aging.

Essential Nutrients

Older adults need to take more of some nutrients in their diet so as not to find themselves suffering from certain deficiencies that can lead to a number of distressful conditions. This is due to the fact that aging may also make the body work less efficiently to absorb some of the essential nutrients. Here are some of those nutrients and how deficiencies may affect the aging bodies of the elderly.

Vitamin B

This is one of the vitamins that most seniors be finding themselves deficient of. Older adults may need more folate, a B vitamins well as vitamins B6 and B12 than younger people. The B vitamins can help prevent the decline of an older person’s ability to think, learn and remember things.

The right amount of B vitamins taken daily can also help older adults in reducing their risk of coronary artery disease. Folate can be found in green leafy vegetables as well as fortified grains. Vitamin B12 can only be found in meat and poultry and dairy products along with vitamin B6.

Vitamin D and Calcium

Older adults also need more vitamin D and calcium in their daily diet in order to reduce their risk of developing osteoporosis. Vitamin D can be sourced from early morning exposure to the sun. But as older people may spend time less outdoors, they may need to source it from their diet.

Good sources of vitamin D can be taken from fortified milk, liver, saltwater fish and egg yolks. Calcium on the other hand, can be found on various dairy products and leafy vegetables. Calcium is essential in order for seniors to keep their bones strong.

Other Nutrients

There are a wide range of nutrients that older adults should try to have more on their daily diet. Antioxidants such as vitamin C, beta carotene and vitamin E may help in keeping the eyes healthy. They can help reduce the risks of developing cataracts as well as age-related macular degeneration.

Vitamin c can be found in citrus fruits, cantaloupes, strawberries, peppers, mangoes and tomatoes. Beta carotene can be added into the diet by eating more carrots and other orange colored vegetables. Dark green leafy vegetables also are rich in beta carotene. Vitamin E can be found in soy beans, leafy green vegetables, wheat germ, whole grain products, liver, nuts and seeds.