As our body ages, it becomes difficult to assimilate all the Nutrients that food provides. The demands on the body are increasing, but the diet is becoming a big problem. The best way to get a well-balanced diet is to eat well and stay in shape. Here are some essential nutrients that are needed more as we get older.
8 Nutrients For Your Health
Calcium deficiency leads to many problems such as osteoporosis, fracture susceptibility, and poor dental health. For good bone health, eat calcium-rich foods like leafy vegetables, kale, broccoli, milk, yogurt, and fortified juices. You can also talk to your doctor about calcium supplements.
The body does not absorb calcium when vitamin D is missing. With age, the skin loses its ability to produce this vitamin through sunlight. The deficit can be replaced by fortified cereals, juices and yogurt. Eggs, tuna, and salmon are also excellent sources of vitamin D. You can take a supplement after consulting your doctor. Not only does this vital vitamin combat osteoporosis and improve bone density, it also fights Type I diabetes, cancer, rheumatoid arthritis and more.
With age, raw fruits and vegetables do not seem so appetizing as the teeth are more sensitive and the intestines are more sensitive. Regular consumption of raw foods keeps the digestive system clean, reduces the risk of heart disease and helps to maintain weight. Eat wholemeal bread, cereals, oats, salads, and fruits in their natural form.
It is an important nutrient that guarantees optimal cell function, lowers blood pressure and preserves bone density. It also reduces the chances of having kidney stones. Fruits and vegetables are the best choices for magnesium, especially if you eat with your skin.
5.Foliate and Vitamin B12
The two vitamins cannot be produced in the body, so they need to be supplemented from the outside. B12 is important for the formation of red blood cells and the optimal functioning of the nervous system. The rich sources of these products are eggs, fish, milk and dairy products. Folate deficiency leads to anemia. In addition to fortified cereals, fruits and vegetables, you may need to take supplements.
Magnesium is essential for many biological processes in the body. Sufficient doses provide for the health of the heart, bones, skin and immune system. Most of it is lost in the kitchen. Fill raw fruits and vegetables, nuts and whole grains to keep the right amount of magnesium in your diet.
Fats are important for a healthy body, but good types. Eat foods rich in omega-3 fatty acids, polyunsaturated fatty acids, and monounsaturated fatty acids. Avoid processed foods as they contain high levels of Tran’s fat that cause heart disease and other health problems. Nuts, soy, flaxseed, and fish are good options.
Older people lose their thirst as they get older. Water is the source of life and helps the body to function optimally. The right amount of water ensures that there are no stones in the gallbladder or the formation of kidney stones. Big bottles can intimidate the elderly, so keep the kids nearby.