9 foods that are good for the elderly to help live a long and healthy life

Eating right can help keep older people’s bodies and minds healthy and prolong their quality of life. But some elderly people don’t get enough nutrients in their daily meals. To overcome this, you should choose foods that are good for the elderly to optimize the nutritional intake of the body.

The article will also give you the things you need to keep in mind to build a nutritious diet for the elderly.

9 foods that are good for the elderly

1. Dark green vegetables

Studies have found that adding dark green vegetables such as spinach, kale, bok choy, bok choy … will help limit cognitive decline in the elderly .

Dark green vegetables are a good source of nutrients such as folate, phylloquinone, nitrate, α-tocopherol, kaempferol and lutein. Further studies indicate that phylloquinone, lutein and folate may be the source of some help in combating cognitive decline.

2. Green tea

When it comes to foods that are good for the elderly, green tea cannot be ignored . Tea contains many antioxidants. As a result, green tea offers many health benefits, including:

• Improve brain function
• Limit fat absorption
• Prevent cancer
• Reduce the risk of heart disease

3. Blueberries

Dementia rates are increasing in the elderly. Eating healthy is one of the essential prevention methods for this problem. Blueberries contain polyphenolic compounds, most notably anthocyanins, which have antioxidant and anti-inflammatory effects.

In addition, blueberries are also rich in vitamin C, vitamin K, fiber and minerals. This will be a good food for the elderly that you should add to the menu for grandparents and parents.

4. Good food for the elderly: Salmon

It is important to ensure that salmon provides an adequate amount of good quality low-fat protein. In particular, the elderly need healthy protein to address muscle loss.

In addition, salmon is a rich source of protein that is nutritious and easy to digest. Salmon is rich in omega-3 fatty acids , a heart-healthy fat that can reduce inflammation and support brain health.

What’s more, salmon is rich in vitamin B12 , which is needed to produce red blood cells and regulate the health of the central nervous system.

>> Maybe you’re interested: Why old people shouldn’t eat a lot of fat: 5 reasons it sounds scary!

5. Good food for the elderly: Legumes

One of the good foods for the elderly is beans.

Nutrients important for older adults such as fiber and potassium are abundant in beans. In addition, adding beans to the diet helps the elderly reduce the risk of chronic diseases such as cardiovascular disease, cancer and diabetes.

6. Broccoli

Broccoli is a good food for the elderly rich in vitamins, minerals, fiber and antioxidants.

Broccoli also contains the antioxidants lutein and zeaxanthin . These substances help prevent oxidative stress and cell damage in the eye. In addition, this food also provides an excellent source of vitamin C for the elderly. Eating broccoli will help support a healthy immune defense.

7. Pomegranate

Vitamins from fruits are easily absorbed, very suitable for the elderly. Pomegranate is one of the antioxidant-rich fruits that you should add to the diet of the elderly.

Like blueberries, pomegranates are rich in polyphenolic compounds that help protect the body from damaging free radicals. Additionally, pomegranates contain compounds called ellagitannins. These substances act as antioxidants and reduce inflammation in the body.

8. Milk, yogurt, cheese

Calcium helps our bodies build and maintain healthy bones. It has also been known to lower blood pressure. On the other hand, the calcium requirement of the elderly body is always at a high level. Without enough calcium, the body will begin to reabsorb calcium from the bones. This can lead to osteoporosis.

Foods rich in calcium are mainly dairy products such as milk, yogurt, and cheese. In addition, green leafy vegetables and whole grains also help supplement calcium.

The World Health Organization recommends that people over the age of 50 consume 1200 mg of calcium per day.

9. Tomato

Tomatoes are good food for the elderly. They contain an abundance of vitamins and minerals. As a result, tomatoes help support the immune system and improve eye health. This familiar fruit also helps reduce the rate of stroke and heart disease.

Tomatoes come in many different shapes and colors. When eaten raw or cooked, they are delicious. You can easily add tomatoes to the diet of the elderly.

Notes in the diet of the elderly

Besides choosing good foods for the elderly, it is equally important to pay attention to building a nutritious diet. Let’s find out 4 notes to know about the menu for the elderly.

1. Nutritional notes for the elderly: A healthy diet

Eat foods that give you lots of nutrients without many calories, such as:

• Lean protein: lean meat, seafood, eggs, beans
• Fruits and vegetables: oranges, reds, greens and purples
• Whole grains: brown rice, whole wheat pasta
• Cheese, milk (fat-free or low-fat), nut milk with added vitamin D and calcium.

In addition, a healthy diet for the elderly should pay attention to:

• Avoid empty calories. These are foods that are high in calories but low in nutrients like chips, candy, baked goods, soda, alcohol.
• Avoid foods low in cholesterol and bad fats. Avoid saturated fats and trans fats. Saturated fats are usually fats of animal origin. Trans fats are the processed fats found in margarine bars and margarine. These types are often found in ready-to-eat fried foods, fast foods.
• Drink enough water. Some people lose their sense of thirst as they age. However, some medications can increase the body’s need for water. So the foods that are good for the elderly are succulent foods.

2. Nutritional note for the elderly: Eat lighter (less salt and sugar)

As we age, our ability to perceive taste gradually declines. The same goes for vision and hearing. A reduced sense of taste may cause older people to tend to eat sweeter or more salty foods than recommended.

Therefore, choose foods low in salt and sugar to improve the health of the elderly.

>> Invite you to read more: 17 harmful effects of eating salty to the body
>> Please read more: 10 scary consequences of eating too much sugar

3. How to prepare food

Besides choosing foods that are good for the elderly, how to cook them is also extremely important. Cooking methods that are too greasy, fried at high temperatures can lose nutrients and increase bad cholesterol.

Therefore, choose healthy cooking methods such as steaming, slow cooking, pressure cooker cooking, etc. along with using healthy foods.

4. Choose foods according to disease

Choosing good foods for the elderly helps you to add more nutrients to your grandparents. However, don’t just encapsulate your diet with certain foods. Diversify the diet of the elderly with a variety of vegetables and seafood.

Here are some suggestions for foods by pathology:

• 13 foods that are good for the heart
• 15 foods for people with diabetes to help control the disease
• List of 10 foods that are good for the liver
• 20 best foods for people with kidney disease
• Pneumonia should eat to quickly recover?
• Brain anemia should eat what? Make a menu for the anemic

Hope these good foods for the elderly have brought you more useful suggestions. From there, you can build a reasonable diet for the elderly.