Healthy nutrition for older people

Healthy nutrition for older people

A balanced diet is important, regardless of age. Nutrient requirements vary from person to person. A correct lifestyle and good nutritional habits ensure that ailments are kept at bay and promote faster recovery.

You should eat a balanced, low-calorie diet and still cover your energy needs in line with your activity levels as you age.

Some essential nutrients for older people include:

• Calcium: It makes bones strong and prevents osteoporosis. Sources of calcium include canned salmon, cheese, low-fat milk, yogurt, green vegetables, tofu, and so on.

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

• Potassium: It maintains optimal blood pressure, supports the function of muscles and nerves and maintains required fluid levels. Sources of potassium include bananas, tomatoes, oranges, cauliflower, spinach, cabbage, eggplant, tuna and so on.

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

• Magnesium: It strengthens immunity, supports the proper functioning of the heart, nerves and muscles. Sources include nuts, bananas, almonds, pumpkin seeds, spinach, white beans and tomato paste.

• Vitamin-A: It is important for tissue growth, boosting immunity and maintaining vision. Sources include sweet potatoes, carrots, spinach and winter squash.

• Vitamin D: It supports calcium absorption and bone health. Sun exposure for about 20 to 30 minutes two or three times a week and foods like milk and fortified cereals are sources of vitamin D.

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

• Fiber: This nutrient supports bowel movements and prevents intestinal diseases.