Nutrition Needs In The Golden Years

Nutrition Needs In The Golden Years



Nutrition Needs in​ the​ Golden Years
Many a​ proverb has been dedicated to​ how our attitudes and expectations evolve as​ we pass through lifes seasons,​ but far less has been written about how our nutrition needs change as​ we enter the​ golden years.
As we age,​ we need fewer calories about 10 percent less per decade from age 50 onward but not necessarily fewer nutrients. With our bodies own natural antioxidant systems losing steam,​ we need to​ increase our intake of​ antioxidantrich fruits and vegetables like artichokes,​ blackberries,​ blueberries,​ broccoli,​ brussels sprouts,​ cranberries and dried plums.
Because of​ this calorienutrient paradox,​ its more important than ever to​ choose foods with care,​ opting for a​ nutrientdense diet and avoiding emptycalorie snacks. Fiber,​ for example,​ is​ a​ macronutrient that too many seniors get too little of. in​ addition to​ lowering levels of​ bad cholesterol,​ fiber helps improve regularity at​ a​ time when gastrointestinal distress may become an issue. Top sources of​ healthy fiber include navy beans,​ oats,​ raspberries,​ oranges and green peas.
Protein is​ another macronutrient elders need but 60 percent fail to​ consume in​ adequate amounts. the​ bodys ability to​ absorb vitamin B12 declines with age,​ and salmon is​ a​ great choice as​ a​ twoforone protein and vitamin B12 source. as​ a​ bonus,​ salmon,​ sardines,​ albacore and flounder are good sources of​ omega3 healthy fats that help boost memory power.
Another nutrient for your noggin is​ niacin. in​ a​ fouryear study of​ 800 seniors,​ those with the​ highest intake of​ niacin also known as​ vitamin B3 had an 80 percent lower risk of​ developing Alzheimers. Niacin sources include portobello and button mushrooms,​ red potatoes,​ and once again,​ salmon an allaround superfood for seniors.
Heres more food for thought Onions and apples are loaded with quercetin an antioxidant that may be even more powerful than vitamin C when it​ comes to​ preserving brain cells. the​ anthocyanins found in​ berries,​ grapes and cherries also maintain mental acumen. Tufts researchers found middleaged rats fed a​ berryrich diet performed tasks as​ well as​ much younger subjects.
Of course,​ whats acuity without agility? Help reduce the​ risk and alleviate symptoms of​ joint pain by losing any excess weight; a​ mere 10pound weight loss can reduce knee stress by 40 to​ 80 pounds. Those same fruits and vegetables that can help you​ manage your calorie budget also can reduce your risk of​ rheumatoid arthritis,​ according to​ Harvard researchers. Specific foods for joint health include cherries and pineapple,​ both of​ which contain compounds that may inhibit inflammation.
Diminished sense of​ taste and smell,​ also a​ part of​ aging,​ may incline you​ to​ coat your food with salt at​ the​ precise time when blood pressure concerns should suggest limiting sodium intake. Instead of​ reaching for the​ salt shaker,​ try herbs and spices to​ add extra flavor. Curcumin,​ a​ compound in​ curry,​ can serve as​ another weapon in​ your antiAlzheimers arsenal.
Finally,​ dont let advancing years become an excuse for sitting on​ the​ sidelines. Researchers at​ the​ University of​ California at​ San Francisco found that for every mile elderly women walk per day,​ the​ risk of​ cognitive decline drops by 13 percent. Such moderate aerobic exercise also improves heart function. Adding strength training can boost your metabolism,​ build bone density and even lift your libido. All in​ all,​ research suggests that those over 65 who exercise at​ least once a​ week have a​ 40 percent lower risk of​ premature death than their lessactive peers.
So get out there,​ discover new activities,​ try new foods.




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