Eating healthy is something we must follow at all times.
But as we grow
older, it becomes more of necessity for our body to function properly.
Growing older or aging causes several changes in the body.
So, it becomes imperative to follow a healthy and nutrient-rich diet
which makes for all the deficiencies in the body that are related to
age.
Other challenges of aging include thinner skin, loss of muscles, reduced
calorie intake and chronic inflammation.
Additionally, there is a
reduction in the body's ability to recognise senses like hunger and
thirst.
This makes the body more prone to conditions like dehydration
and unexpected weight loss.
Various kinds of changes in the nutritional needs that our body experiences as we grow older
1. More Fibre
Constipation is a common problem
that aging people face. Hence, having fibre rich foods help in dealing
with constipation.
Constipation is common among people older than 65.
The condition is twice or thrice as common among women.
The reason
behind this is lack of physical activity and increased intake of
medicines.
Apart from relieving constipation, eating more fibre also
promotes regular bowel movements.
High-fibre diet prevents
diverticular disease, which leads to infections and inflammation in the
small pouches along the colon wall.
Whole grains, fruits, legumes,
starchy vegetables, beans, chia seeds and avocados are a few examples of
foods rich in fibre
2. Lesser Calories But More Nutrients
Our
daily calorie intake depends on our weight, height, muscles, the amount
of exercise we do and numerous other things.
Older people have less
muscle and need to maintain their weight because there is very less
physical activity that they engage in.
Hence, they need fewer calories.
If they consumed the same amount of calories as they used to when they
were younger, it might lead to gaining extra fat, especially around the
belly.
While there is a reduced need of calorie, the need for some
nutrients increases with aging.
Older people need to consume whole
foods like fruits, vegetables, lean meats and fish.
These health foods
can help make for the nutrient deficiencies in the body without any
weight gain.
Vitamin B12, Vitamin D and calcium are the most essential
nutrients for aging people
3. More Vitamin B12
Production of red blood
cells and maintaining a healthy brain functions are the essential
functions performed by Vitamin B12.
According to studies, around 30%
people above the age of 50 become less able to absorb Vitamin B12.
This
leads to the deficiency of this vitamin after a certain point of time.
Foods like eggs, fish, meat and dairy are all good sources of Vitamin
B12.
Vegetarians and vegans can opt for Vitamin B12 supplements.
4. More Protein
We tend to lose strength and
muscles with aging.
Research shows that on average, adults lose 3-8%
muscles mass in every 10 years after turning 30.
This is the major
reason why elder people feel weak and become more prone to fractures and
injuries.
Increase your protein intake can help in maintaining muscle
mass and fighting the weakness in body.
Foods rich in protein include
almonds, chicken, egg whites, tuna, cheese, etc.
5. More Calcium and Vitamin D
These are the
two most vital nutrients for healthy bones.
While calcium is required
for healthy bones, the presence of vitamin D in the body helps in better
absorption of calcium.
With aging, the tendency to absorb calcium
reduces significantly, and the deficiency of Vitamin D is the primary
reason for this.
Sun rays are an excellent source of Vitamin D.
It
is made from skin's cholesterol exposed to sunlight.
But because of
skin thinning with aging, there is lesser production of Vitamin D.
Calcium rich foods include dark green and leafy veggies and dairy
products.
Vitamin D rich foods include a variety of fish like salmon and
herring, and cod liver oil.
6. More Potassium
Having more potassium lowers
risk of hypertension, osteoporosis, kidney stones and heart diseases.
All these conditions are extremely common among the elderly.
Bananas,
white beans, avocado, spinach, sweet potato, dried apricots, pomegranate
and coconut water are all good sources of potassium.
7. More Iron
Iron deficiency is another common
symptom of aging.
It can lead to anaemia, a condition in which the
blood does not supply enough oxygen to the body.
Red meat, quinoa,
legumes, broccoli, tofu and dark chocolates are some examples of foods
rich in iron.
8. More Magnesium
Magnesium is an important
mineral for various body functions.
But aging causes magnesium
deficiency because of poor appetite and increased intake of medicines.
Foods that are a good source of magnesium include spinach, pumpkin
seeds, almonds, black beans, avocado, dark chocolates and banana.