Elderly people need certain nutrients in their daily diet. Check out these superfoods for older adults from an expert.
A nutritious diet combined with frequent physical exercise is crucial throughout life, especially for older persons. Certain nutrients become more important as you reach the age of 65. According to World Health Organization (WHO) studies, the majority of health issues that senior people face are caused by a lack of healthy food. A variety of macro and micronutrients should be ingested on a regular basis. Certain age-related health issues may only be overcome with the assistance of necessary vitamins and minerals. A protein-rich, low-calorie diet, according to a recent research, can help obese older persons lose weight while maintaining muscle strength and bone density. Many older adults are not interested in cooking all day, and others have health difficulties that prevent them from getting out of bed. With different taste senses in old age, many individuals strive to find simple and uncomplicated meals throughout the day.
Superfoods for older adults
There are many ways to implement a healthy diet for elderly people without making a lot of changes. Older people often lose bone density and muscle mass when they try to lose weight, due to which it is important to focus on the everyday diet. The important nutrients include protein, calcium, Vitamin E
1. Nuts and seeds
2. Beetroot and spinach soup
People often consume beetroot in the form of a salad or veggie curry. Because most elderly people enjoy soup, you should definitely try beetroot soup, which is highly healthful. Because beets are high in fibre, they can help you lose weight. Furthermore, fibre helps to keep your stomach full for a longer amount of time. Incorporating beetroot into your diet can also help you consume less calories. It is low in calories and high in fibre, making it ideal for the elderly. Both of these advantages can assist the elderly in keeping a balanced diet.
3. Steamed vegetable salads
Many senior citizens find it difficult to consume fresh vegetables in the shape of salads. As a result, doctors recommend steaming vegetables such as broccoli, capsicum, peas, and carrots. These vegetables are extremely nutritious and may simply be incorporated into your diet. Vegetables supply all of the nutrients that an aged person requires. For improved digestion, eat it at lunch or morning. Steamed vegetable salad is a quick and inexpensive supper alternative.
4. Lentil soup
Lentil soup is one of the easiest and healthiest superfoods for older adults. It is full of protein and extremely beneficial for elderly people. Dal Ka Pani or red lentil soup can also be consumed for better digestion. It is also important to take enough amount of fluids throughout the day. Along with drinking plenty of water, fluids such as coconut water. Avoiding too much sugary and spicy foods is good for the digestive system and to control cholesterol and blood sugar levels.
5. Oatmeal
Oatmeal is an excellent breakfast food for people of all ages, especially older adults. And, you can consume a small bowl as an evening snack as well. Oatmeal contains a good amount of fiber, which can keep your stomach full for longer hours. It is an inexpensive and easy to chew option for elderly people. It is even more beneficial and nutritious to sprinkle crushed nuts and seeds over each serving. Salted oatmeal should be preferred instead of a bowl full of sugar.
6. Pumpkin
Pumpkin is a good source of vitamin C and E and beta-carotene, and all these vitamins can help in preventing degenerative damage, improving vision and overall eye health. Eating pumpkin can help in losing weight and maintaining goof health. A pumpkin squash, latte or soup can be very beneficial to include in the diet of an older adult.
So, they are some of the superfoods and nutrients that should be included in the diet of the elderly. It is critical to have a long-term food plan that includes all of the vital vitamins and minerals for a senior adult. Consuming healthy meals on a regular basis may aid in the prevention of numerous diseases, as well as the development of immunity and bone health. An expert can even create a 7-day tailored eating plan for you.