Getting adequate nutrition as we age becomes a particular challenge. The calories needed will continue to be reduced and the body will be less than optimal in absorbing various important nutrition. For that you must try to meet nutritional needs through healthy and balanced meals so that you can help your body stay fit. Below are some nutritional records that the body needs to help it stay healthy even though it is old.
1. Calcium
One of the risks that is often felt by the elderly is brittle bones and break easily. To prevent this problem from happening, it needs to be supported by consuming foods and drinks that contain calcium. The benefits of calcium itself are not only for bones, but good for maintaining healthy nerves and heart.
To meet calcium needs, it is recommended to consume milk and dairy products every day. In addition, calcium can be obtained from foods such as broccoli, kale, kale, and seafood. You can also be creative in making smoothies from ingredients such as fruits and vegetables which contain calcium and add a mixture of plain yogurt. This menu can be an attractive option for people who have difficulty chewing or run out of appetite.
2. Vitamin D
Calcium and vitamin D are linked to one another. In order for the body to get sufficient calcium, it needs to consume vitamin D which will help the absorption of calcium. If an elderly person is deficient in vitamin D, it can increase the risk of falling. To meet the needs of vitamin D, you can eat foods such as tuna, eggs, cereals, salmon, yogurt, green vegetables, and milk.
3. Proteins
Protein is also one of the nutrients the body needs. The use of protein is quite a lot, among others, as a source of energy and repairing damaged cells. Protein consumption can be obtained from various foods such as chicken, fish, beef, eggs, milk and seafood.
4. Minerals and Vitamins
One of the nutrients the body needs is minerals such as potassium and magnesium. Potassium is useful for maintaining bone strength and reducing high blood pressure. To meet the needs of potassium it is recommended to eat more fruits and vegetables such as plums, bananas and potatoes with their skins.
On the other hand, magnesium is useful for protecting the body’s immune system, maintaining heart health, and bones. Magnesium can be obtained from unprocessed foods such as fresh fruit, nuts, and seeds.For vitamins not only vitamin D, the nutrients the body needs are vitamin B12 which is beneficial for maintaining health for the nerves. Some foods rich in vitamin B12 are meat, poultry, fish, milk and eggs.
5. Fiber
Digestive problems are also often a problem experienced by the elderly. One of the reasons for the consumption of less fiber. Meanwhile, fiber itself has many benefits such as controlling body weight, maintaining digestive health, reducing the risk of heart disease and cholesterol, and filling the stomach.
Nuts, seeds, vegetables and fruit are foods that are high in fiber. As an inspiration, you can share nuts, various fruits or vegetables that have been cut into bags or snack containers. After that, leave it in the fridge so you can eat it anytime.
6. Omega-3 & Omega- 6
These unsaturated fats can reduce the symptoms of joint infections and slow down vision problems or age-related macular degeneration. Omega-3 is also good for brain and heart health. Consumption of omega-3 can be obtained from sardines, salmon, and tuna per week. Meanwhile, vegetable sources of omega-3 can be obtained from flaxseeds, soybeans, walnuts, and canola oil.
Conversely, omega-6 functions in bone health and body metabolism. Consumption of omega-6 can be obtained from almonds, cashews, avocado oil, and tofu. Those were the 6 nutrients the body needs to stay healthy in old age. Apart from food, you also need to fill it with a glass of Ensure milk.
This aged milk contains complete and balanced nutrition with Triple Protein, which is a unique blend of whey, casein and soy proteins which are easily digested and absorbed by the body. There are also sources of dietary fiber, omega 3 & 6, low in lactose and 14 vitamins and 10 minerals, including calcium and vitamin D which are very important for maintaining bone density.
