Healthy foods for the elderly is essential in order to keep them strong throughout their golden years. As we get older, we face many changes happening in our lives most especially in our body. As this happens, our nutritional requirements change too. Ensuring that healthy foods for the elderly includes vitamins and minerals is crucial so that they can get all the nutrients they need and keep them away from diseases. Because of the change in sense of taste and smell appetite can be altered too which makes it even more challenging to feed them with healthy food but nonetheless there are still numerous healthy foods out there that can interest their taste buds and optimize their health.
Healthy Foods for the Elderly
Whole Grains
Whole grains are rich in fiber and makes you feel full in a longer period of time and is rich in nutrients. Because digestion becomes slower, fiber will aid you in ensuring regular bowel movement. This avoids the development of constipation or other stomach problems. whole grains are great for breakfast and are rich in carbohydrates. Ideal whole grain foods for elders include:- whole grain bread
- whole grain cereal
- whole wheat pasta
- whole grain
- brown rice
- whole wheat flour
- bran
- oats
Fruits and Vegetables
Fruits and vegetables are recommended for everyone regardless of the age but it becomes more important as we age. It would be best to serve raw fruits and vegetables for older people so they can get the most nutrients from it. Steamed vegetables are also good if a little cooking might be required. Fruits and vegetables that are best for seniors are:- Strawberries – rich in antioxidants and vitamin C
- Cucumber – good source of vitamin C
- Watermelon – high in sugar but low in calories rich vitamins B6, B3, B1 and vitamin A
- Kiwi – contains riboflavin which is needed for the release of carbs
- Mushroom – low in calories and a good source of potassium
- Corn – great source of vitamin B3 when eaten fresh and is good for digestive system
- Asparagus – vitamin A-rich and boosts immune system
- Peas – rich in carbs and raw peas can be added to salads
More Ideas on Healthy Foods for the Elderly
For Brain Function
Memory is one of the things that deteriorate fast when we get older and our brain function gets slower but with the help of these healthy food choices, brain function may be enhanced and improved.- Salmon – rich omega-3 fatty acids good for the heart and for the brain too
- Lean beef – rich source of choline which is good for the memory
- Canola oil – also a great source of omega-3 fatty acids
- Eggs – also contains choline
- Shellfish – contains vitamin B12, magnesium, potassium and iron all essential for brain function
- Avocado – contains various kinds of fatty acids and is also good for the hair and nails
- Almonds – aside from being a good source of choline, it also keeps energy levels up
For Healthy Bones
Caring for the bones is also essential because as we get older the bones become more weak and brittle. Women are mostly at risk of developing bone problems such as osteoporosis. Here are foods that can help in keeping the bones strong and healthy:- Fortified milk – choose milk that is rich in vitamin D for better calcium absorption
- Calcium-rich soy milk – for those lactose intolerant this is a great alternative
- Calcium-rich cereal – eating a cup of this for breakfast each day is recommended
- Orange juice – choose orange juice that also has vitamin D
- Cottage cheese – contains loads of calcium
- Yogurt – also a rich source of calcium
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