According to the World Health Organization (WHO), unhealthy eating habits are a major cause of non-communicable diseases like type 2 diabetes, cardiovascular disease, and cancer. Eating can become more of a chore than a pleasure as you get older. There are many ways that you and your family can help bring some light into the kitchen, regardless of whether you have difficulty chewing, a dry mouth, poor energy, or an upset stomach. To supplement any supplements, it is best to increase your intake of certain nutrients and proteins. Here are seven foods you should include in your diet as you get older.
Eggs are rich in protein and high levels of B12 which increase energy. They can be chewed easily by you or your loved ones with difficulty. You can eat one egg regular and add egg whites if cholesterol concerns you.
Beef is a great way to increase your protein intake. It is also considered a “brain food”. For optimal nutrients, grass-fed beef has higher levels of fatty acids and more complexes. Choline is also found in beef, improving memory and supporting immune system health. Are you looking for alternatives to steak? You might also consider a beef minestrone or lean burger.
Greek yoghurt has half the sodium and sugar content of regular non-fat plain yoghurt. Greek yoghurt is another excellent source of protein, particularly for vegetarians. Yoghurt is a great option for dry palates as it can be absorbed easily. Are you not a fan of plain yoghurt? Try adding agave nectar or berries for an organic alternative packed with antioxidants.
When it comes to natural sources for essential vitamins, kale and spinach are the heavy liftings of Mother Nature. Spinach is rich in potassium, iron, magnesium, and manganese, essential for oxygen transport to the lungs and fighting chronic fatigue. Kale is a great source of vitamin A and bone growth. It also contains high levels of calcium, which promotes bone development. Kale is rich in vitamin K, which can be helpful for blood clotting. Sauteed spinach and kale can be added to fruit smoothies. These recipes for massaged kale salads will help the vegetable absorb more flavour.
Quinoa, Brown Rice, and Flax Seed
Healthy grains can be a great way of adding dietary fibre to your diet. These healthy grains are great for your digestive health. They also have natural sources of Vitamin B-1 and Manganese and essential fatty acids. Quinoa or brown rice make great side dishes to a meal or as a stand-alone option. Flaxseed can also be used in smoothies and other recipes.
Antioxidants are abundant in blueberries, raspberries, and blackberries. Rich in colour fruits can help lower blood pressure, increase fibre intake, and promote diabetes-friendly health. You can add berries to salads, over yoghurt, steel-cut oatmeal, or blend them into a smoothie.
Salmon and other fatty fishes are rich sources of Omega3s. Omega 3s have many health benefits and are vital for seniors. Omega 3s have been shown to improve heart health and bone density, which can help prevent osteoporosis and memory loss. Easy to prepare, baked or grilled salmon can be served with many sides, salads, and grains.
Although ageing can cause some problems with our favourite past-times and hobbies, it doesn’t have to stop us from enjoying them. A well-planned, balanced diet can reduce your risk of developing bone loss, stroke and heart disease. It will not only please the palate but also provide nutrients that promote energy and longevity.