Making sure that you eat well is an essential part of staying healthy into your retirement and old age. Healthy eating habits should begin as early as possible in life, but it really is never too late to make the change. Your body will respond rapidly to any positive changes that you make to your diet.
In order to make sure that you are making the right dietary choices for yourself or a loved one, we have put together the list of healthy old people food and drinks:
1. Omega-3 fatty acids
The best old people food contains omega-3 fatty acids, which are very important for people of any age. Omega-3 fatty acids are great at reducing inflammation, arthritis, and heart disease. They are also really great for your eyesight. As we age it is often our sight that starts to decline. By increasing your intake of foods that have these Omega 3 fatty acids you will be going a long way to stave off Macular Degeneration.
Omega 3 fatty acids are found in some fish, the best ones include Tuna, Mackerel, and Salmon. Not only are these delicious but they will provide you with these essential nutrients and are packed with protein. You will also find Omega 3’s in flaxseed, soybeans, and walnuts.
You can also by Omega 3 supplements too. These can be a great way to increase your intake, without changing your diet. This is especially useful if you don’t like fish.
Calcium is essential in old people food, since they help to maintain strong bones in the elderly. We have all been told from a very young age that we need to drink milk every day to stay strong and healthy. While this is true, it isn’t just milk that contains calcium. You can find it in a variety of dairy products and others. Yogurt is especially good as it is packed full of probiotics that will help with digestion.
Giving your body all the help it needs as you get old can do wonders for you. Osteoporosis is common in seniors and the more calcium that you have in your diet, the better off you will be. You should speak to your doctor if you think that you are not getting enough calcium and see what they recommend.
3. Fibre-rich foods
As we have all experienced, the older we get, the slower our digestive system seems to get. This is caused by the walls of our gastrointestinal tract becoming thicker over the years. This can lead to discomfort and constipation.
Old people food with fibre can help to move things along. Which can provide a great deal of comfort and relief. By incorporating some fibre rich foods into your diet you will notice the improvement very quickly. These foods include nuts, whole grain bread, cereal, or pasta and brown rice.
Another food group that you should include for a number of reasons is fruit. This can do wonders for your digestive system.
Drinking enough water is very important for your overall health. You need water from everything from digestive process to brain function. As people age they become less inclined to drink water as it means more trips to the bathroom.
With decreased mobility this becomes a challenge. As older people get into the habit of drinking less water their overall health begins to take a hit. This can be a negative feedback look that causes real problems in the long and short term.
5. Iron rich foods
Iron plays a very important role in your overall body’s health. Iron is essential for the production of hemoglobin which is the component in blood that allows your body to transport oxygen around the body.
Without enough iron in your body, you will feel tired and feel a severe lack of energy. A lack of iron in your body is known as being anemic. Your doctor will be able to rest you for this and recommend food to eat or prescribe iron supplements.
6. Vitamin C
Ideally, the old people food should have a good amount of Vitamin C. You may think that orange juice is the only way that you can get this very important vitamin. You can also find it in cantaloupe, grapefruit, kiwi fruit, mango, papaya, pineapple, strawberries, raspberries, blueberries, and cranberries.
Vitamin C has a number of antioxidant properties which are thought to help prevent cancer and heart disease. It will also promote healthy elastic skin. If you don’t think that you are getting enough vitamin C in your diet then you should look into supplements.
7. Vitamin D
This vitamin helps the body to absorb calcium. This will help with everything from bone density, and help to stave off osteoporosis. You can get vitamin D from simply being outside. Exposure to sunlight in short bursts will give you all the vitamin D your body needs.
If you don’t like the idea of that much sun exposure, you can find many foods that have been fortified with vitamin D or take supplements.