Your body experience several changes as you age, however, following a balanced, healthy diet can help you stay fit and fine physically as well as mentally. The consumption of appropriate diet helps enhance your mental accuracy, increase your energy levels, and boosts immunity even when you age. It also helps regulate your weight and prevent you from turning obese. So, it becomes necessary for seniors to follow some useful dietary tips to enjoy good health and psychological well-being in their second innings of the life.
Find Below Some Effective Diet Tips For Senior Citizens To Follow To Stay Hale And Hearty As They Age:
Eat Fiber-Rich Foods
It is very crucial for aged individuals to include fiber-rich foods in their regular diet as it helps maintain their digestive system smooth and effectively. It also prevents the constipation troubles that you may suffer in the old age. You can add lots of fruits, nuts, vegetables, peanuts, beans, and other fiber-rich food sources to your meals and snacks. These foods also supply you sufficient proteins and help prevent or repair the wear and tear of your body as you grow older.
Add Calcium Sources To Diet
Appropriate calcium intake in the old age helps you have healthy joints and bones and prevent the risk of being a victim of osteoporosis. So, add calcium-rich foods, such as leafy greens, cheese, milk, yogurt, and other dairy products, to your regular diet to maintain good bone health even in old age.
Include Fish In Meals
Fishes are the rich sources of omega-3 fatty acids that help you regulate your blood pressure levels in the old age and protect you from the risk of several heart ailments effectively. Add fishes like salmon to your meals, and make it a habit to eat fresh fishes twice a week as you grow older.
Inculcate Iron-Rich Foods
Iron is a vital nutrient which is necessary to have sufficient hemoglobin count and have appropriate oxygen supply to all your body organs in the old age. Having sufficient intake of iron helps prevent the risk of anemia symptoms, such as fatigue and dizziness. So, eat iron-rich foods regularly. Add apples, peas, lentils, beans, eggs, sardines, leafy greens, and cereals to your regular diet to ensure appropriate iron intake.
Restrict Salt Intake
Eating excess of salt can make you vulnerable to high blood pressure in old age. So, it is advisable to limit the salt intake to prevent the risk of several heart-related problems and stroke substantially. You can eat foods that provide you appropriate intake of salt, such as cereals, tinned soups, bread, and other nutritious foods. Avoid eating foods that contain a lot salt. Try to consume less than six grams of salt daily.
Have Enough Of Vitamin D
Vitamin D is a vital nutrient to have strong and healthy bones. So, it is very important for seniors to add vitamin D rich foods to their regular diet. Include eggs, oily fish, cereals, and other vitamin D-rich food sources to your breakfast and meals to prevent the risk of brittle and weak bones as you age.
Drink Plenty Of Water
Usually, your thirst reduces as you age. However, it is important to maintain a hydrated body. So, it is essential to drink plenty of water and healthy fluids to maintain a healthy body. Make sure you drink about eight to ten glass of water every day. Also, include various water-rich vegetables and fruits to your daily diet to ensure appropriate fluid intake. Drink fresh fruit juices. Avoid alcoholic drinks.
Limit Vitamin A Intake
Consumption of excess of vitamin A in old age can make you prone to the risk of bone fracture. So, make sure your vitamin A intake does not exceed 1.5 mg every day. Avoid eating liver and various liver products, which are rich in vitamin A, more than once every week. Eat only small portions of the liver. Avoid having excess of fish liver oils in your food.
Consume Antioxidant-rich Foods
Appropriate intake of antioxidants during old age helps boost your immunity to several hazardous ailments and infections to a great extent. Antioxidants help neutralize free-radical activity and prevent body cell and tissue damage significantly. So, add antioxidant-rich foods, such as blueberries, red berries, kale, collard greens, nuts, spinach, sweet potatoes, whole grains, and beans, to your regular diet as you age.
Apart from these nine effective diet tips for seniors to follow as you age, you also need to have continuous, sound sleep and do simple exercises, such as walking, to stay fit and fresh always.