Seniors need to be conscientious of their health. While there are many things that need to be considered, diet and nutrition should be a priority. In order to stay healthy, there are certain nutrients seniors need to make sure are included in their diet.
Calcium and Vitamin D
With age, bones and muscles begin to weaken. Calcium is a key nutrient that can help with bone and muscle strength. As you’re probably aware, calcium is found in most dairy products, but it is family found in milk. However, other sources of calcium include seeds, nuts, lentils, beans, and fish. Choosing from these foods can help provide more variety. In addition to calcium, it’s important to include vitamin D. Vitamin D is essential because it helps your body absorb calcium. It can also be beneficial for improving mood. You can get vitamin D from the sun, but there are also foods, such as milk or juice, that are fortified with vitamin D. Taking a vitamin D supplement is also an option.
Fiber can do many wonders for the body. One of the top benefits for seniors is fiber’s ability to lower cholesterol. This can help decrease risk of heart attacks and other related issues. Getting enough fiber in your diet can reduce your chances of developing hemorrhoids and dealing with the symptoms that go with them. Fiber is found in most fruits, vegetables, and grains. Basically, any food that takes a lot of chewing has a good amount of fiber. Specifically, you can make sure to include beans, berries, whole grains, potatoes, etc.
Like many other vitamins and nutrients, vitamin B12 has a wide range of benefits. You can see improvements in brain function, muscle and bone strength, mood, and even better hair, nails, and skin. However, vitamin B12 is especially important in red blood cell formation. It helps red blood cells to form properly so they can deliver oxygen and nutrients throughout the body. Keeping up with vitamin B12 is beneficial to seniors because having a well-functioning circulatory system can benefit many other systems in the body.
There are many essential vitamins and nutrients. It’s important for seniors to try and include all of these essential nutrients in order to keep up their health. If it is a challenge to maintain every nutrient, an effort should be made to at least include these nutrients.
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