As we age, it is important to pay attention to our nutrition. There are certain foods that are especially beneficial for the elderly and can help keep them healthy and active.
Along with healthy eating, it is also important for older adults to keep up with medical checkups and regular exercise. If you have trouble understanding the complex healthcare system, you can contact senior living consultants who can help you make the right choices.
Similar to many things in life, seniors have unique needs. For example, the dietary requirements of an 80-year-old woman are different from that of a 90-year-old man. That is why, when planning your nutrition, it is important to consider your age and other factors such as weight and medical conditions.
However, we’ve listed below are some great food options that you should totally include in your diet whether you are 60 or 90.
1. Spinach
This leafy green vegetable is great for boosting iron and calcium content in the elderly because it contains a lot of nutrients that support bone health and contains many phytonutrients that fight age-related chronic diseases.
A spinach salad or fresh juice always makes a good choice for lunch or dinner, and grabbing frozen spinach from your grocer’s freezer section is also easy.
2. Berries
Blueberries, strawberries, raspberries, blackberries; it doesn’t matter which berry you choose as long as it has this healthy designation. Berries contain antioxidants known as anthocyanins which help protect cells from damage and boost memory.
Fresh or frozen berries make a great snack, especially for elderly people with dentures, because the soft texture is easy to chew. Berries can also be part of the main dish, such as a mixed berry cobbler or a homemade berry pie!
3. Pomegranates
Packed with antioxidants known as polyphenols, pomegranates are wonderful for your heart and brain health. They help prevent blood clots, reduce inflammation in your body, protect your skin from sun damage, improve bone mineral density, regulate cholesterol levels and blood pressure, increase energy production within cells and stimulate neural connections between the right and left halves of the brain.
Pomegranate arils can be found in most grocery stores year-round and make a delicious snack for older adults. They take a little while to prepare, but fresh pomegranate arils are definitely worth the effort.
4. Apples
Just one apple contains more than five grams of fiber which helps prevent constipation.
Apples are also packed with antioxidants that help fight cancer and heart disease, reduce inflammation, boost brain health, regulate glucose levels and protect your eyesight. Apple cider vinegar has even been linked to healthier hair!
Try an apple smoothie or dried apples if you are not into apples.
5. Salmon
Although all fish is beneficial for people of any age, salmon, in particular, contains omega-3 fatty acids, which help fight cognitive decline, depression, and fatigue.
Omega-3s also protect your heart by keeping it in healthy condition. It is recommended to consume fish rich in omega 3s at least twice a week.
6. Quinoa
This gluten-free grain that closely resembles couscous when cooked can be substituted for rice or pasta in many dishes.
It is high in protein, magnesium, and iron which helps regulate blood glucose levels, improve muscle function and maintain bone health. Many have shown that these nutrients also improve memory and brain function.
Cooked quinoa can be mixed into a salad or paired with vegetables for a vegetarian dish. You can even try making cold quinoa salads in the summer!
7. Coffee
While a moderate amount of caffeine a day is beneficial, it’s important not to overdo this because too much caffeine leads to dehydration and insomnia, which are not suitable for people of any age.
Coffee contains antioxidants that help fight damage from free radicals protects against heart disease, diabetes, and Alzheimer’s. It also boosts energy levels within your body, so grab one cup in the morning when you need an extra boost!
8. Lean Meat
Meat is an excellent source of protein that helps improve brain function, increase bone mineral density and regulate blood pressure levels. Lean meat is the best choice because it reduces fat intake.
Try making a big pot roast or grilling up some lean, grass-fed steak for dinner tonight!
9. Cheese
This dairy product is high in calcium which boosts bone health, especially important as we age. Calcium also fights against osteoporosis, insulin resistance, hypertension, and cardiovascular disease. It’s recommended to choose part-skim mozzarella cheese or cottage cheese instead of full-fat varieties because they contain less saturated fat.
10. Eggs
One whole egg has about six grams of protein that can help maintain muscle mass as you get older. It also contains omega-3s that promote healthy brain function, boost cardiovascular health, and reduce inflammation.
Egg whites contain large amounts of protein without the cholesterol found in the yolk. Try boiling, poaching, or scrambling your eggs for breakfast today!
Eating a variety of foods that provide your body with the nutrients it needs is important at every age. Eating nutrient-dense and flavorful foods can help you stay healthy, active, and happy in old age.
