Elderly people suffering from the effects of aging, including osteoporosis, bone fractures, muscle pain and constipation. A diet for seniors is designed to prevent these conditions and even reduce the negative effects of aging
Eat fruits and whole grains
A diet rich in whole grains, fruits and vegetables will ensure you get a variety of vitamins and minerals. Consuming an antioxidant-rich diet will also curb the negative effects of aging. Vitamin A, E and C reduces free radicals in the body. Antioxidant rich sources include green tea, blueberries, oranges and almonds.
Ensuring a good calcium intake
As we age, our bones lose calcium and are more prone to fractures and osteoporosis. To ensure an adequate intake of calcium, drink milk and eat other low-fat dairy products. Soy milk is a good substitute for those who are lactose intolerant. For the body to absorb calcium, have sufficient levels of vitamin D. Furthermore, to keep the muscles strong and energy up, older people need to consume protein and vitamin B-12. Protein sources are lean meats, nuts and beans. For vitamin B-12 eating salmon, albacore tuna and flounder.
Eat Fiber to Fight Constipation
Since calorie needs decrease as we get older, constipation become a problem. A high-fiber diet can correct this condition. Good sources of fiber are ground flaxseed, beans, oats, whole grains and oranges. A high-fiber diet also helps reduce cholesterol by absorbing intestinal fat as they pass through the body.
fatty Simple aches and pains
Aches and pains are another common condition. Essential fatty acids (Omega-3) contained in salmon, flaxseed, walnuts and avocados keep ligaments lubricated and reduce inflammation.
Potassium helps to control Blood Pressure
To maintain good blood pressure, consuming potassium. Potassium is found in bananas and orange juice. Also try to use low-salt or salt without seasoning when flavoring foods to keep salt intake to the recommended level.
Vitamin A Helps vision, but Beware
An overdose of vitamin A is toxic to the body so keep within recommended doses is important. For men, 1,000 milligrams per day and women 800 milligrams a day is sufficient. Vitamin A is necessary to maintain good eyesight, skin and hair.