As people advance in age, their dietary requirements change to adapt to new changes in their body. Certain nutrients become crucial to keep the body healthy and maintain normal functions of different body organs and systems. Old age is marred with complications such as weak bones, constipation, heart failure, weak immune system, iron deficiency, dehydration and weak muscles. For strong bones, a person needs to eat food rich in calcium, vitamin D, vitamin K and magnesium. This will enable him or her to grow stronger and walk upright without any form of assistance in old age. Constipation can be avoided by eating food rich in fiber. Memory lapses are common to the elderly due to insufficient Omega-3 fatty acids and potassium in the system. To keep the immune system stronger and ready to defend the body against diseases, the elderly should feed on food rich in vitamin C, vitamin E and Zinc. Most of aged people are very weak due to inadequate nutrients like magnesium and protein in their system. To develop strong muscles they need to incorporate food rich magnesium in their diet. Furthermore, they should be well hydrated by drinking plenty of water.
Here are some key nutrients that are very important for the elderly:
1. Calcium and Vitamin D: Food substances rich in calcium aids in the development of strong bones while vitamin D helps in the absorption of calcium. These nutrients prevents osteoporosis. Sources of vitamin D are dairy products, fortified foods and exposure to sunlight.
2. Fiber: Eating food substances rich in fiber prevents constipation and keeps the body safe from heart failures. Sources of fiber are vegetables, fruits, legumes and whole grains.
3. Omega-3 Fatty Acids: Omega-3 fatty acids, precisely DHA and EPA, keeps the heart healthy in dispensing its functions. Sources of Omega-3 fatty acids are fish like salmon and mackerel, as well as flaxseeds and walnuts.
4. B Vitamins: Folate and B vitamins such as B12 and B6 are used for production of red blood cells and maintenance of brain functions. Old people are required to feed on food rich in these nutrients.
5. Antioxidants: Beta-carotene, vitamin C and vitamin E are good examples of antioxidants. They are necessary for boosting immune system that protects the body against diseases. Sources of antioxidants are vegetables and fruits.
6. Protein: Diet rich in protein is essential for building strong muscles. These muscles will keep them on track as they perform heavy tasks. Sources of protein are lean meats, poultry, fish, eggs, dairy products and beans.
7. Potassium: Potassium regulates blood pressure and keeps the heart healthy. Sources of potassium are bananas, oranges, potatoes and leafy greens.
8. Magnesium: For keeping bones healthy, muscles active and body energetic, the elderly are advised to eat food rich in magnesium such as nuts, seeds, whole grains and leafy greens.
9. Iron: Iron helps in production of red blood cells that contain haemoglobin responsible for transportation of oxygen. The elderly are supposed to eat food rich in iron such as kales to avert iron deficiency related complications.
10. Vitamin K: Vitamin K plays a key role in blood clotting and keeping the bones healthy. Vitamin K is found in leafy greens like kale and spinach.
11. Zinc: Zinc not only keeps the immune system strong but also helps in wound healing process. Lean meats, dairy and legumes are examples of sources of zinc.
12. Water: Old aged people should drink plenty of water to keep them hydrated.
The elderly people should eat a balanced diet with all nutrients to keep their body healthy and energetic. Where necessary, they should take dietary supplements as instructed by the dietitian. Moreover, chronic medical conditions should be considered when planning for a healthy diet.
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