Foods that Optimize Senior Health
Aging and poor health often coincide with each other as seniors may have to deal with declining metabolism, aging cells, decrease in appetite, weaker bones and joints, loss of muscle, and a weakened immune system. In order to combat the deteriorating health, it’s crucial that seniors adopt a consistent habit of eating healthy foods that contain rich nutritional value. Some of the benefits are: resistance to illnesses, increase in energy levels, faster metabolism, and quicker recuperation time. There are many options for nutritious food that caregivers can incorporate in seniors’ diet to boost their health.
Nutrient-Rich Fruits
Eating fresh fruits is an easy way to fulfill sweet cravings and maintain a nutritious diet.
Blueberries
Blueberries are amazing fruits that are thought to improve coordination, boost memory potential, and repair cell damage. Containing tightly-packed antioxidants that can mitigate inflammation and oxidative damage, blueberries fight off age-related deficiencies and weakening motor skills. Blueberries also contain potassium, calcium, and magnesium that can further aid an elderly person’s health in preventing chronic diseases.
Bananas
Bananas are easy to eat and nutritiously filling. They are packed with fiber and potassium, which are essential components in a healthy diet. Fiber can lower cholesterol and blood-glucose levels, while maintaining bowel health. Bananas also contain high levels of vitamin B-6, which can strengthen the nervous system, assist with the production of white blood cells, and aid weight loss.
Pomegranates
Part of the effects that come with aging is the physical aspect where wrinkles and sun damage are physically apparent. One of the best fruits that can reduce the effects of wrinkles and sun damage is the pomegranate. The seeds in pomegranates contain ellagic acid and punicalagin, which are compounds that fight off free radicals and preserve collagen. Not only are pomegranates beneficial for the skin, they contain a high amount of vitamin C that is necessary for a body to fight off infections.
Leafy Greens
When eating a meal, seniors may have problems with chewing or swallowing. Therefore, it would be beneficial for them to eat foods that are packed with health benefits and can be easily ingested. Vegetables for the most part are easy to chew and can be steamed for a smoother consumption.
Kale
Kale is one of the most healthy and nutritious plant foods in existence, loaded with powerful, health-aiding components. It contains vitamins A, K, C, B6, potassium, magnesium, calcium, manganese, beta-carotene, omega-3 fatty acids, and vitamin B1. The benefits that kale obtains combat oxidative damage, which is considered a leading driver to aging diseases, including cancer.
Vitamin C can help minimize over-sensitized nerves and repair ligaments, tendons, and wounds. It also allows the body to fight infections since it has the ability to increase the production of white blood cells.
Vitamin A is essential for better vision, improvements in the immune system, proper functions of lungs, kidneys, and organs.
Vitamin B helps speed up the slowing metabolism, lowers the risk of stroke, and boost energy levels.
Vitamin K responds to any injuries and regulate blood clots, while transporting calcium throughout the body all at once.
Spinach
Of all the nutritious veggies out in the market, spinach is known for being called the super food of vegetables. It is known for its richly packed vitamins C, B, A, and healthy minerals. Vitamins C, B, A, and K are known to provide all sorts of health advantages.
Broccoli
Much like spinach, broccoli contains immensely nutritious vitamins and minerals—it also contains vitamins C, B, A, K, along with magnesium and calcium. Broccoli helps support the digestive system with its high content of fiber. It also contains phytochemicals that can strengthen the immune system.
Lean Protein Meats and Poultry
Aging causes the body’s cells to slowly deteriorate, which is why seniors have thinning hair, skin, brittle nails, and even loss of muscle mass. Protein plays an essential role in repairing tissues, along with being the building blocks of bones, muscle, cartilage, blood, and nails. Therefore, it would be an immense advantage for seniors to take in protein-packed meals in order to diminish the aging side effects. Some of the meats and poultry high in protein are chicken breast, beef, pork chops, and turkey. Consuming meat may be difficult to chew for the elderly — for easier consumption, adding meat in soup could be an option.
By following these helpful tips on selecting foods with high nutritional value, it can help seniors improve the aging side effects and declining health. Note that food is more enjoyable when eaten in moderation.
Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians.
Sources:
http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm
http://www.sageminder.com/Caregiving/ElderlyNutrition.aspx
http://www.webmd.com/men/features/benefits-protein
http://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#ImmuneBoosters1
http://www.webmd.com/diet/best-anti-aging-foods
http://foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas