Healthy eating for older people

Healthy eating for older people

A balanced diet is important regardless of age. The nutrient requirement varies individually. A correct lifestyle and good eating habits ensure that complaints are kept in chess and promote faster recovery.

You should eat a balanced and low calorie and yet cover the energy requirement according to activity in old age.

Some essential nutrients for older people are:

• Calcium: It makes the bones strong and prevents osteoporosis. Calcium sources include salmon in cans, cheese, low -fat milk, yogurt, green vegetables, tofu and so on.

• Vitamin-C: This helps with the absorption of iron from vegetable sources. Sources are berries, melons, citrus fruits, green pepper and tomatoes.

• potassium: It maintains the optimal blood pressure, supports the function of muscles and nerves and maintains the required fluid level. Potassium sources are bananas, tomatoes, oranges, cauliflower, spinach, cabbage, eggplants, tuna and so on.

• Vitamin B12: It is vital and important for the formation of red blood cells. Sources are liver, beef, mutton, pig, fish, cheese, milk, yoghurt and eggs.

• Magnesium: It strengthens immunity, supports the smooth functioning of the heart, nerves and muscles. The sources include nuts, bananas, almonds, pumpkin seeds, spinach, white beans and tomato paste.
• Vitamin-A: It is important for tissue growth, strengthening immunity and maintaining vision. Sources are sweet potatoes, carrots, spinach and winter pumpkin.

• Vitamin D: It supports calcium intake and health of the bones. Sunlights for about 20 to 30 minutes two or three times a week and foods such as milk and enriched grain are vitamin D sources.

• Vitamin-E: This vitamin protects against cell damage. Sources are tomato sauce, peanut butter and sunflower seeds.

• fiber: This nutrient supports bowel movements and prevents bowel diseases.