Top healthy food for the elderly
Naga City-- As we age, the foods that fill up our plate can be different from when we were younger. Our bodies also have different needs. Good nutrition should not be neglected to prevent some diseases like hypertension, type 2 diabetes, and certain cancers. Here are the top healthy foods for the elderly that can jumpstart your way to a balanced and nutritious diet.
- Food high in Omega-3 fatty acids
Regular consumption of foods high in Omega-3 fatty acids help prevent inflammation that causes arthritis, rheumatoid or osteoarthritis, heart diseases, and cancer. Fish such as tuna, sardines, salmon, and mackerel contain high levels of omega-3 fatty acids.
- Food high in fiber
As we age, our digestive system also slows down. The elderly is at much higher risk for constipation and other gastrointestinal disorders. High-fiber foods not only aid in bowel movement but also helps reduce the risk for heart disease and type 2 diabetes. Foods high in fiber include wholegrain bread, pasta, brown rice, beans, lentils, fruits, and vegetables.
- Food high in Vitamin B12
Some elderly adults have trouble absorbing Vitamin B12. Vitamin B12 maintains nerve function and the production of red blood cells. Foods rich in vitamin B12 include dairy products like milk, fortified cereals, lean meat, fish, and seafood.
- Food high in iron
Iron plays an important role in the body by transporting oxygen in the blood from the lungs to the rest of the body. When one is deficient in iron, there is a limited supply of oxygen to tissues – resulting in feeling tired and lethargic. Foods high in iron include organ meats like liver, red meat, fish, shellfish, legumes, and green leafy vegetables.
- Food high in calcium and potassium
Calcium helps maintain a healthy bone structure. Not getting enough calcium from food may lead to osteoporosis. Potassium is known to lower your risk of kidney stones. Both calcium and potassium help lower blood pressure. Foods high in calcium include dairy products like milk, cheese, and green leafy vegetables. Foods high in potassium include potatoes, bananas, and dried fruits like raisins.
Healthy food choices for the older persons should start at home. Incorporating the three macronutrients (carbohydrate, protein, and fat) into the daily meals of the elderly will not just give them energy, it can also help them maintain their ideal weight and sustain the nutrients their frail body needs. // ND II Juan Viktor V. Filamor, RND
