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HEALTH
aging well with a Healthy Diet WOR DS : TAN YA FE R B E R
N
utrition influences overall health and well-being, especially in the elderly. Many seniors are at risk of malnutrition which is associated with accelerated aging. Maintaining a healthy diet is known to be one of the main influences for healthy aging.
Healthy eating habits and proper nutrition not only includes the process of food intake, but it also includes absorption, digestion and the excretion of food. The elderly tend to have more trouble with digestion and absorption of food, lower intake of nutrient-rich foods due to oral health, inability to chew, mouth dryness and decreased appetite, which increases their risk of malnutrition. Inadequate nutrient intake can lead to deficiency-related diseases, with some including anemia, frailty, and blindness. Chronic diseases associated with aging include osteoporosis, cardiovascular disease and diabetes. Studies show that in the elderly, there is a decrease in healthy eating habits for nutrient rich foods (i.e., vegetables, fruits) and an increase in carbohydrates due to oral health, or tooth loss. An excessive intake of carbohydrates can increase your risk for diabetes and other comorbidities. The following is a list of vitamins and minerals needed in your diet and how to increase your intake:
Iron:
The elderly are at higher risk for iron-deficiency anemia. Iron can help keep general energy levels up and preserve gastrointestinal processes, the immune system, and the regulation of body temperature. FOOD SOURCES: spinach, sweet potatoes, asparagus, tomatoes, beets, kale, cereals, pork, meat, poultry, fish, beans eggs
Magnesium:
Plays a role in the immune response, nerve and muscle function, blood pressure regulation FOOD SOURCES: Almonds, spinach, whole grains, cashews, peanuts, fortified breakfast cereals, black beans, peanut butter, avocado, dark chocolate, brown rice, plain yogurt, banana, kidney beans, salmon, chicken, broccoli, apples, tofu
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Zinc:
FOOD SOURCES: fortified vitamin D milk or almond milk, mushrooms, salmon, tuna, beef liver, cheese, egg yolks
Vitamin A:
FOOD SOURCES: cashews, chickpeas, yogurt and milk products, dark chocolate, pumpkin seeds, whole grains and ready-to-eat breakfast cereals (fortified with zinc), seafood, poultry, eggs, legumes (beans and peas), nuts, oysters, red meat
Due to less sun exposure in the Northern Hemisphere, most people need to take vitamin D in a supplement form as few foods from your diet provide adequate vitamin D. Get your vitamin D levels checked and talk to your doctor
FOOD SOURCES: liver, carrots, sweet potatoes, spinach, cantaloupe, mango, broccoli, bell peppers, apricots, winter squash
Plays a role in immune function, wound healing, growth and development
Anti-aging effect on the skin and has also had a positive effect on cancer cells
Vitamin E:
B vitamins are needed to prevent or reduce the severity of diseases
Immune supporting properties and has been associated with the reduced decline of cognitive abilities in Alzheimer’s disease and also the elderly
Important for bone health — elderly are at risk for osteoporosis, which increases the risk of falls
FOOD SOURCES: whole grains, meat, fish, poultry, dairy products, fortified cereals, spinach, oranges
FOOD SOURCES: nuts, seeds, avocado, cereals, spinach, asparagus, broccoli, lettuce, onions, fortified cereals
FOOD SOURCES: Greek yogurt (protein and calcium), cheese, cottage cheese, leafy vegetables (i.e., kale), almonds, oranges, salmon
Vitamin C:
Vitamin K:
Calcium:
Vitamin D:
Essential in older ages and facilitates absorption of calcium, also needed for bone health
B Vitamins:
Known for its immune defense mechanisms, wound healing properties FOOD SOURCES: oranges, grapefruit, strawberries, cantaloupe, tomatoes, red and green peppers, broccoli, Brussel sprouts, cabbage, cauliflower, potato
An important role in blood clotting, calcium transport, and bone density FOOD SOURCES: eggs, meat, tuna, kiwi, avocado, rhubarb, kale, broccoli, spinach, asparagus