Adults over the age of 50 should take special care of their nutrition and diet. Healthy eating habits and diet helps with high levels of energy, increased mental strength, resistance to diseases and illness along with replenishing the deficiency in the body caused due to age related factors. Balanced nutrition involves eating healthy with regular dose of vitamins and minerals in the diet.
Essential Nutrients To Include In Diet Of Elders:
Vitamin B 12 is vital in creation of red blood cells and maintaining nerve function. Vitamin B 12 is much needed by elders since they are not able to absorb it from their regular food like younger people. Thus, it is important to include foods rich in B12 in diet to improve absorption of the mineral from food consumed. Foods rich in vitamin B12 are poultry, eggs, meat, fish, milk and eggs.
Deficiency of folic acid or Folate can increase the risk of anemia. Seniors should include plenty of fresh vegetables and fruits in their diet, so that they do not have folic deficiency in diet. Folic acid is available in abundance in citrus fruits and dark green leaves.
Omega 3 Fatty Acids
Omega 3 fatty acids help in reducing inflammation which can cause problems of arthritis, cancer and even heart disease. Omega 3 fatty acids can be included in diet through walnuts, flax seed oil, canola oil and many different types of fish which are rich in Omega 3 fatty acids.
Calcium plays an important role in the body, especially in maintaining and building strong bones. Elders should consume foods rich in calcium for their bone health and reduce all risks of fractures and brittle bones. Calcium rich foods include yogurt, milk, soybeans, cheese, fortified cereals to name a few.
Vitamin D is another essential nutrient which helps in calcium absorption, helps in preventing osteoporosis and maintains bone density. Vitamin D also helps in protecting against many chronic diseases which includes cancer. In seniors, vitamin D deficiency also leads to falling which can be quite risky. Its important to include vitamin D in the diet with regular consumption of tuna, eggs, salmon, cereals, milk and yogurt to name a few foods rich in vitamin D.