Written by Jami Menendez
Every human on Earth needs a balanced diet - proteins, fats, vitamins, minerals, etc. However, all food is NOT the same and all people are NOT the same. Babies need specific nutrients that an adult does not need. There are also certain foods a baby cannot eat because they could cause severe illness. These same foods are eaten frequently by adults with little to no adverse effects.
But do all adults need the same nutrients? The answer is yes and no. Most adults need the same nutrients, but in different quantities in relation to their age and gender.
Let's focus primarily on the Senior population - adults 65 or older. Their bodies function very differently from that of a 25 year old. Their daily routines are different, and the wear and tear from decades of use has begun showing in very big ways - arthritis, osteoporosis, neuropathy, slowed organ function, etc.
Despite all the ailments plaguing the senior population, there is still much to be said and done in the way of combating these ailments through nutrition. Much like an athlete monitors macronutrients for optimal physical performance, seniors can improve their overall health by eating foods dense in the right nutrients for their well used body. Everyone gets older, but with the right food choices, getting older can be more enjoyable.
5 Essential Nutrients for Optimal Senior Nutrition
- Omega-3 Fatty Acids - Usually derived from fish oils, not only are they important for all ages, but Omega-3s are especially helpful for seniors to fight against cancer, rheumatic diseases, arthritis, and heart disease. They also have been found to slow the progression of Macular Degeneration - a condition where vision rapidly declines. 1 Omega-3s are also excellent for brain health. In fact, they are essential for normal brain function. Maintaining brain function can help combat Alzheimer's and other cognitive impairments that can come with age. 2 Foods rich in Omega-3s include: salmon, avocados, sardines, canola oil, walnuts, tuna, and coconut oil.
- Calcium - One of the building blocks of our bones, Calcium is so essential to the body that if we don't consume enough of it our body will actually break down our bones to have the necessary supply. This can lead to osteoporosis and other chronic health concerns. It's recommended that people over 50 consume at least 1500mg daily.1 Foods rich in Calcium are milk, yogurt, cheese, leafy greens, sesame seeds, chia seeds, cooked wing beans, and rhubarb.3
- Fiber - Aging slows down our digestive system (among other things). This often leads to constipation, which can be very uncomfortable and cause some very serious issues. Foods rich in Fiber help promote proper digestion so things can get moving the way they should. Also, Fiber have been thought to help reduce the risk of heart disease. Many people think of supplements and cereals as the best sources of Fiber. However, there lots of vegetables and legumes high in Fiber: beans, elderberries, peas, pine nuts, acorn squash, dried figs, pears, prunes, guava, avocado, and breadfruit.4
- Iron - A producer of hemoglobin, it helps to ensure oxygen is carried throughout the body. An Iron insufficiency, also called anemia, leads to lethargy, shortness of breath, pale skin, headache or dizziness, etc.5 Foods rich in iron include: liver, lean red meats, chicken, seafood, tofu, nuts, eggs, spinach, kale, seaweed, broccoli, asparagus, and watercress.6
- Magnesium - A vital component of over 300 physiological functions in the body, Magnesium impacts heart health, mental health, the immune system, and bone density.1 It's recommended that men over 50 have at least 420mg of Magnesium a day. Women over 50 should have no less than 320mg of Magnesium daily. Luckily, food rich in Magnesium are very easy to find - almonds, pumpkin seeds, chia seeds, dark chocolate (a personal favorite), peanuts, popcorn, hazelnuts, oats, cocoa, etc.7
This is not a comprehensive list of essential nutrients, but it is a great start when meal planning for anyone over 50. Seniors have challenges and illnesses more prevalent in old age. A diet dense in nutrient rich, whole foods can help reduce illness and create a healthier, richer life. Who doesn't want that?!
It is a concern of many Seniors with mobility concerns that planning nutritious meals is too physically demanding. This is often why malnutrition occurs in Seniors. There are options to help ensure healthy meals are available. Many Seniors have a caregiver come a few times a week to help with meal planning and prep to ensure they receive proper nutrition.
In recent years, meal delivery services have emerged that specialize in catering to the specific dietary needs of Seniors. One great example is Silver Cuisine, which was created by a physician. They customize meals with Seniors in mind. You can even choose from different diet modifications like Heart Healthy or Menopause. Meals are then delivered directly to your front door.
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