Ageing is a process that brings with it a slew of new changes, both in food and lifestyle. Maintaining a suitable diet and a healthy lifestyle becomes critical during this period, especially for persons over the age of 65, because the majority of ailments faced by the elderly are caused by bad dietary choices. As the body's metabolism and lean body mass begin to degrade, precautions must be taken to mitigate its effects.
Many of the diseases that affect the elderly are caused by dietary factors, many of which are the result of decisions made earlier in life. Other challenges they experience include drug side effects, poor heart health, bad dental health, physical trouble, cognitive loss, impaired immune function, and gastrointestinal difficulties. Empty calories must be avoided and replaced with sufficient protein, calcium, and other vitamins and minerals. The following are some of the foods that must be included in the diet plan.
1. Yoghurt
As people get older, their bones become weaker. It is critical to consume calcium on a regular basis in order to counteract some of these consequences. Yoghurt is an excellent source of calcium and should be included in your diet. This dish is also high in zinc, vitamin B, probiotics, and vitamin D, all of which are essential for heart health. Furthermore, because elderly individuals have a weak digestive system, simple foods like yoghurt that do not need to be broken down or can be broken down easily are appropriate for them.
2. Fish
Fish is a highly useful component on an elderly person's plate since it contains a complete bundle of proteins and poly saturated fatty acids such as Omega 3. The good fat found in fish reduces the risk of heart disease and helps to preserve heart health.
3. Fibre-Rich Foods
The elderly have a low quantity of intestinal microorganisms or microflora due to a weakened gut. The fibre in the diet provides the proper amount of prebiotics and keeps the intestines and digestive system in good operating order, promoting the evacuation of toxins from the body. Furthermore, the intake of fibre increases a feeling of fullness, preventing overeating. Fibre-rich foods include garlic, beans, green leafy vegetables, and seasonal fruits.
Even the most well-balanced diet, however, may not provide enough micronutrients for elderly people to live healthier lives. A multivitamin or vitamin supplement should also be added because it will offer the daily requirements of key micronutrients such as B vitamins, Vitamin D, Vitamin C, Magnesium, Iron, Zinc, and Selenium to the elderly.
4. Eggs
Human protein requirements rise with ageing, and eggs are the simplest and most effective supply. They contain 13 vital vitamins and nutrients, including Vitamin D, as well as Choline, a macronutrient that aids in liver function, appropriate brain development, heart rate management, nerve function, muscular mobility, keeping healthy metabolism, and preserving muscle mass.