A balanced diet is essential, regardless of the age. The nutritional requirement varies from one individual to another. Correct life-style and good food habit will ensure keeping ailments at bay and promotes faster recovery.
One should have a diet which is balanced, low on calories and still meets up energy requirements according to the activity levels in old age.
Some essential nutrients for elders include:
• Calcium: This makes bones strong and prevents osteoporosis. Sources of calcium include canned salmon, cheese, milk with low fat, yogurt, green veggies, tofu and so on.
• Vitamin-C: This assists in absorption of iron from plant sources. Sources include berries, melons, citrus fruits, green pepper, and tomatoes.
• Potassium: It maintains optimum blood pressure, assists muscles and nerves in their functioning, and maintains required fluid level. Sources of potassium are bananas, tomatoes, oranges, cauliflower, spinach, cabbage, eggplant, tuna and so on.
• Vitamin B12: It is vital and important for the formation of RBCs. Sources are liver, beef, mutton, pork, fish, cheese, milk, yogurt and eggs.
• Magnesium: This strengthens immunity, assists proper functioning of heart, nerves and muscles. Sources include nuts, bananas, almonds, pumpkin seed, spinach, white beans and tomato paste.
• Vitamin-A: It is essential for growth of tissue, strengthening immunity and maintaining vision. Sources include sweet potatoes, carrots, spinach and winter squash.
• Vitamin-D: It assists in calcium absorption and health of bones. Exposure to sunlight for about 20 to 30 minutes twice or thrice a week and foods like milk and fortified cereals are sources of vitamin-D.
• Vitamin-E: This vitamin protects damage to cells. Sources are tomato sauce, peanut butter and sunflower seeds.
• Fiber: This nutrient assists in bowel movement and prevents intestinal disorders.
About Author:
Kum Martin is an online leading expert in elderly care. He also offers top quality articles like:
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