Nutrition for seniors
As we age, prioritizing nutrition is crucial for both body and mind. Good nutrition can slow aging effects, promoting well-being. The USDA’s guidelines recommend nutrient-rich foods like fruits, veggies, grains, dairy, seafood, and lean proteins. Read more in this article.
Best Vitamins for Seniors
Eating a balanced, nutritional diet is especially important for seniors. Of the 13 essential vitamins that our body needs, older adults need every one of them! From keeping cells healthy to protecting seniors from infection and disease, establishing a plate full of essential vitamins is vital to promoting senior health. So, if you or someone you know is retired, make sure they’re eating plenty of different types of food! A mix of vegetables, fruits, dairy products, whole grain flour products, and superfoods and eggs, will ensure they get all the necessary vitamins they need to stay fit and healthy.
- Vitamin A (retinol/retinoic acid/carotenoids
- Vitamin C (ascorbic acid)
- Vitamin D (calciferol)
- Vitamin K
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate)
- Vitamin B12 (cobalamin)
Antioxidants for Seniors
As seniors, it is especially important to be proactive about our health and eat a diet rich in antioxidants. Antioxidant benefits are essential for providing seniors with protection from free radical damage, which can lead to an array of chronic diseases. Nutritionists often subscribe to the rule of “eating the rainbow”: nourishing your body with a variety of food colors will ensure that there is a wide range of disease-fighting antioxidants being consumed – ultimately shielding seniors from unfavorable illnesses. Eating the rainbow will help seniors on their path toward achieving greater levels of health and well-being; so learn how antioxidants work and try implementing some healthy tips today.
- Beta-carotene
- Celenium
- Vitamin E
- Vitamin C
Superfoods for Seniors
Healthy aging is increasingly emerging as an incredibly important topic, and in recent years, the focus has shifted to consuming nutrient-dense foods – or ‘superfoods’. Best superfoods can help to combat the onset of diseases, provide extra energy and keep the mind sharp. Eating a diet based on superfoods is not just beneficial for seniors; it has long-term advantages for everyone. Beneficial foods are normally plant-based and unprocessed; think chia seeds, blueberries, and salmon. Eating these foods regularly will significantly compound your health benefits over time.
• Dark leafy greens like spinach and kale
• Cruciferous vegetables like cabbage, broccoli, and brussels sprouts
• Blueberries
• Nuts and seeds
• Eggs
• Salmon
• Plain Greek yogurt
• Avocados
• Green Tea
• Beans
• Cinnamons
• Sweet Potatoes
Nutritional Supplements for Seniors
t’s important for healthy seniors to stay connected to their nutrition and dietary needs – especially as we age. Many older adults tend to consume less protein and vitamin B12, making them more prone to nutritional deficiencies. Despite this, there are ways you can take charge of your health and improve your overall diet.
Before considering any supplements, it is essential that you consult with your doctor about your health risks and any potential deficiencies you may have. Once the proper diagnosis is made, common supplements for the elderly include vitamins C, D, and B-complex, antioxidants, omega-3 fatty acids, probiotics, and select minerals like iron or calcium. Taking steps to ensure healthy aging shouldn’t be intimidating; just make sure you’re talking with an expert about gaining the proper nutrition.
• Calcium – is essential for strong bones and for diminishing the effects of osteoporosis.
• Vitamin C – helps boost the immune system
• Vitamin B6 – helps to boost the production of red blood cells, elevate mood for a brighter outlook, and increase brainpower.
• Vitamin B12 – powerhouse nutrient essential for keeping your blood and nerve cells energized and functioning optimally.
• Vitamin D – helps the body absorb calcium to fuel strong bones and keep teeth protected.
• Probiotic – can positively alter the microbiome, aiding in digestion and providing moderate benefits for immune system strength.
