As we age, lower metabolism and reduced physical activity leads to changes in our nutritional requirements. To adjust for these changes, our diets should be updated. Certain nutrients are often needed more than others and the number of calories needed reduces significantly. Having a well-balanced diet that includes sufficient amounts of important nutrients is a great way to stay happy and healthy.
If your grandparents are in need of a diet overhaul, consider these tasty food options below. These options help ensure your grandparents get all of the vital nutrients important to keep them healthy.
Foods rich in omega-3 fatty acids
Foods rich in omega-3 fatty acids help ensure a healthy heart. This particular fatty acid is involved in preventing inflammation-a leading cause of most diseases. Foods such as walnuts, fatty fish, soya bean, chia seeds, and flax seeds are high in omega-3 fatty acids. These foods should be implemented into your grandparents diet for a healthy heart and inflammation prevention.
The best way to get a sufficient amount of omega-3 fatty acids is to eat fatty fish twice per week. However, if your grandparents don’t eat fish or other omega-3 fatty acid-rich foods very often, you can opt for a supplement. Taking supplements will ensure they get enough of this nutrient on a regular basis.
Foods rich in iron
Iron-rich foods can help combat feeling weak, tired, and irritable. By eating these foods, your grandparents can prevent iron-deficiency anemia, which is a decrease in the number of red blood cells in the body. This is caused by insufficient iron and prevents your body from producing hemoglobin. This substance makes it possible for the red blood cells to carry oxygen to the body’s tissues. The top foods rich in iron include leafy green vegetables, beetroot, prunes, lentils, beans, nuts, and seeds.
Foods rich in calcium
A sufficient amount of calcium in your grandparent’s diet will help promote bone health. Calcium is required to prevent bones from breaking and also helps lower blood pressure. If they don’t get enough calcium through their diet, their body’s will begin reusing the calcium already in their body. This results in them becoming brittle and fragile. Eating foods like milk and dairy products, ragi, chickpeas, and leafy greens will help ensure their bones stay healthy, preventing breakage and osteoporosis.
Foods rich in Vitamin D
Vitamin D works in aiding with the absorption of calcium in the body, slowing the rate at which the body loses calcium. Vitamin D is crucial in maintaining bone density and preventing osteoporosis. It has also been found to protect against chronic illnesses, such as sclerosis, type 2 diabetes, and cancer. Vitamin D can be found in cereals, milk, yogurt, juices, eggs, and salmon and tuna.
Foods rich in fibre
Eating foods rich in fibre will help your grandparents by promoting weight loss, lowering blood sugar levels, and fighting constipation. These foods leave your stomach undigested, ending up in your colon. There, it promotes healthy gut bacteria. Integrating whole grains, nuts and seeds, lentils and legumes, and fruits and vegetables into your grandparent’s diet will help them fight any stomach problems they may be having.
Foods rich in Vitamin C
Vitamin C is a strong antioxidant that may help reduce the risk of chronic disease, such as heart disease. It can help manage high blood pressure, prevent iron deficiency, encourage brain health, and boost immunity. The body requires Vitamin C to grow, develop, and repair body tissues. The top foods rich in Vitamin C include amla, citrus fruits, lemons, bell peppers, broccoli, papaya, and strawberries.
Foods rich in potassium
Potassium isn’t naturally produced in the body, which means it has to be consumed through a diet. Potassium is an electrolyte, meaning it conducts electrical impulses throughout the body. This assists with blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, and pH balance. Potassium deficiency (hypokalemia) could result in kidney disease, excessive sweating, diarrhea, and vomiting, magnesium deficiency, fatigue, muscle spasms, weakness, or cramping, irregular heartbeat, and more. To prevent these health problems, integrate potassium-rich foods into your grandparents diet. These foods include bananas, prunes, potatoes, oranges, cantaloupe, mushrooms, and leafy greens.
Older individuals have a higher risk of dehydration, which could cause many health concerns. Staying hydrated can help with kidney function, brain power, and digestion. To keep your grandparents healthy, it is vital to ensure they are drinking enough water each day.