As people age, eating a healthy diet becomes more important. It is because you include various types of changes as you age. Nutritional deficiencies within the body resulting in poor health outcomes, which leads to decrease in quality of life. However, there are things that can help prevent such deficiencies like eating a nutrient-rich diet and having appropriate supplements as recommended.
Hence read this article further to know how you can modify your diet and make nutritional changes as per your age.
Essential Nutritional Tips
A person’s daily calorie intake depends on their weight, height, muscle mass, daily activities, and various other factors. Older adults need a few calories since they tend to have less exercise and tend to move less too. And if you continue to intake the same amount of calories per day taken in your younger days, then you may end up gaining extra fat, especially around your belly area. Though a few calorie intakes are necessary it is also important to intake a high level of nutrients compared to when younger.
So it becomes important for older people to eat a variety of food like fruits, vegetables, fish, and lean meats. Nutrients like protein, Vitamin D, calcium, Vitamin B12 are important ones. Let’s know in brief about which one you can benefit from and how?
You can Benefit from more Proteins
Losing strength and muscle causes weakness and age is the most common reason for this. This loss can also be termed as sarcopenia. This can become the major cause of weakness, fracture, and poor health for older people. But the research shows that people who ate the protein lost 45% less muscle mass compared to the people who ate it less. Additionally, people eating more protein or taking protein supplements have increased their muscle mass.
So elderly should combine a protein-rich diet with consistent exercise to help them deal with age-related problems.
You can Benefit from more Fiber
Constipation is a common health problem that can be relieved by eating fiber. This can be seen as a common issue for people from 65 and above. And the reason for that is from that age the people tend to move less and have certain medications going on and constipation may result as a side effect. To help with that problem dietary fiber helps stimulate bowel movements. Additionally, prevent diverticular diseases. So, We recommend you increase your fiber intake if you have bowel-related issues.
You can Benefit from more Calcium and Vitamin D
Calcium and Vitamin D are the two most important nutrients for bone health. Unfortunately, older people tend to absorb less calcium from their diet and also ageing makes skin thinner which reduces its ability to absorb sunlight, thus decreasing the efficiency of vitamin D as well. Together these changes can promote bone loss or increase the risk of fractures or much more. And to counter these ageing effects it’s necessary to consume more calcium and vitamin D through food and supplements. Include dairy products, green and leafy vegetables to increase levels of calcium and vitamin D.
You can Benefit from more Vitamin B12
The water-soluble vitamin, also known as cobalamin, is essential for making red blood cells and maintaining healthy brain functions. People over the age of 50 have a reduced ability to absorb vitamin B12 from their diet. And over time this can result in vitamin B12 deficiency. Also, people who follow vegan diets are less likely to eat rich vitamin B12 sources as it is abundantly obtained from eggs, fish, meat, and dairy. So consuming vitamin B12 can be benefitted.
Other Nutrients that may help as you Age
Several other nutrients you can add to your diet which can benefit you as you age;
- Omega 3 fatty acids
Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish, meat, and various other items as well.
Also, keep in mind that along with the nutrient-rich diet drinking an adequate amount of water is also important as you age. And ageing can reduce one’s ability to recognize sensations like hunger and thirst.
Luckily you can take the proper actions to overcome these deficiencies by taking nutrient-rich food or supplements whatever is required for your body. If you are looking for a place to order nutrient-rich supplements, Zenhealthfoods is the right place that can get those delivered supplements at your door whenever needed!
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