Growing older or aging events several changes in the body. But few things stay the same even if people get older and nutritional needs are one of them. Nutrition plays a key role in the welfare of a living being. As you get older, certain body changes can affect all areas of your health – including mental, physical, and social health. Additionally, there is a reduction in the body’s ability to recognize senses like hunger and thirst. Thus, eating healthy is something which you should follow all time. It provides your body with the right amounts of nutrients and maintains a healthy weight as you get older. Equally, this can help you remain active and prevent symptoms of chronic conditions like diabetes, heart disorders, etc. Further, read here how nutritional needs change as you get older.
Adequate requirements of fiber
Constipation is a common problem which most aging people face. It’s common among people older than 60. The reasons behind this are lack of physical activity and increased consumption of medicines. Thus, there’s a need to intake fiber-rich foods that relieve constipation and promote regular bowel movements. Fruits, legumes, whole grains, chia seeds, avocados, beans are a few examples of foods rich in fiber.
Need for fewer calories each day
Older people have less muscle and need to maintain their weight because they are involved in less physical activities. And if they consume the same number of calories as they used when they were younger, they might end up putting extra fat, especially around their belly. Thus, they need fewer calories but more nutrition. They must consume whole foods like vegetables, fruits, lean meats, and fish.
More foods fortified with vitamin B12
Do you know the production of red blood cells and maintaining a healthy brain function are the essential functions performed by vitamin B12? According to research, about 30% of people above the age of 50 become less able to absorb vitamin B12. This leads to a deficiency of this vitamin after a certain point in them. Foods like fish, eggs, meat and dairy are all good sources of vitamin B12.
Requirement of more high-quality protein
Humans tend to lose strength and muscles with aging. Science proves that on average, adults lose about 3 to 8% muscle mass every 10 years after running 30. This is the main reason why older people feel weak and get more prone to fractures and injuries. Increasing the protein intake by elders can help maintain their muscle mass and fight the weakness of the body. Chicken, egg whites, almonds, tuna, cheese are some foods rich in protein.
Adequate daily amounts of calcium, vitamin D
With aging, the tendency to absorb calcium reduces significantly and the deficiency of vitamin D is the sole reason for this. They should have calcium-rich foods like green leafy vegetables, dairy products. Vitamin D-rich foods like fish, cod liver oil, salmon, etc.
Choosing healthy foods is key to getting the right nutrients when you age. If you are struggling to maintain healthy eating habits, consider checking the list of foods and support mentioned above.