5 foods the elderly should eat regularly

Older adults should eat a variety of nutritious foods to maintain a healthy, balanced diet.

For the elderly, eating a nutritious and scientific diet is very important because the functions of organs gradually weaken, leading to a decrease in the body's metabolism. In addition, the elderly often exercise less, have reduced intestinal motility, and have indigestion. Therefore, the issue of eating at this age needs special attention.

According to Dr. Nguyen Trong Hung, National Institute of Nutrition, the elderly should diversify their diet, eating enough of the 4 nutrient groups to ensure adequate and balanced nutrition. Make sure to include the following food groups: dark green, yellow and red vegetables, tubers and fruits; whole grains; lean meat and poultry, fish, eggs, tofu, nuts and seeds; milk and dairy products; oil and oilseeds.

Also according to Dr. Nguyen Trong Hung, the elderly should focus on drinking enough water, about 2 liters/day, depending on body weight or accompanying diseases; should divide into small portions, drink little by little.

Some essential foods that are good for the elderly include:

1. Green leafy vegetables

Green leafy vegetables are an essential part of a healthy diet, especially for older adults. Green leafy vegetables provide essential vitamins and minerals such as vitamins A, C, K, folate, potassium, magnesium, and calcium. Green leafy vegetables such as spinach, kale, and broccoli are rich in vitamins A, C, K, and folate, which help:

• Strengthen bones;
• Supports eye health;
• Boost your immune system...

These vegetables also contain antioxidants that help fight inflammation, which is great for managing conditions like arthritis or heart disease. Folate and B vitamins help support brain function, reducing the risk of cognitive decline. Potassium helps control blood pressure, reducing the risk of cardiovascular disease.

Green leafy vegetables are also rich in fiber, which helps improve the digestive system and prevent constipation, a common problem in the elderly. The elderly should eat a variety of green leafy vegetables to ensure adequate nutrition, and should be prepared simply to retain vitamins and minerals. The elderly may have difficulty chewing and swallowing, so vegetables should be chopped or pureed.

Dietary issues in the elderly need special attention to ensure adequate nutrition.

2. Fatty fish rich in omega-3

Salmon, mackerel, sardines, herring... are excellent sources of omega-3 fatty acids, especially EPA and DHA, which support cardiovascular health and cognitive function. Omega-3 has anti-inflammatory effects, reducing the risk of cardiovascular disease, stroke, macular degeneration and memory loss. For the elderly, omega-3 helps maintain brain function, improve memory and reduce the risk of Alzheimer's disease.

Fatty fish is an excellent source of lean protein, which helps maintain and build muscle, which is especially important for older adults who often lose muscle as they age. Protein also helps boost the immune system, helping the body fight disease. Regularly adding fatty fish to your diet reduces the risk of heart disease and may protect against age-related memory loss.

Seniors should eat fatty fish at least twice a week. Choose fresh, delicious fatty fish with a clear origin. Prepare fatty fish by steaming, grilling or pan-frying to retain many nutrients.

3. Whole grains

Because they contain complex carbohydrates, oats, quinoa, and brown rice provide a steady source of energy. They are also rich in fiber, which promotes digestive health and helps control cholesterol levels.

Whole grains that are high in fiber may also help control blood sugar in older adults with diabetes.

4. Berries are good for the elderly

Berries are a group of small, brightly colored and delicious fruits known for their high antioxidant content and many health benefits. Blueberries, strawberries and raspberries are rich in vitamins and antioxidants such as anthocyanins, flavonoids, and vitamin C.

Antioxidants protect cells from free radical damage, slowing the aging process and reducing the risk of chronic diseases such as cancer, cardiovascular disease and neurodegenerative diseases. Some studies suggest that berries may help reduce the risk of Alzheimer's and Parkinson's disease.

Berries help lower bad cholesterol (LDL), increase good cholesterol (HDL) and lower blood pressure. This helps reduce the risk of cardiovascular diseases such as atherosclerosis, heart attack and stroke.

5. Low-fat milk

Combining a healthy diet and drinking low-fat milk helps seniors age healthily.

Milk, yogurt, and cheese are rich in calcium and vitamin D, which are essential for maintaining strong bones and preventing osteoporosis. Low-fat milk contains less saturated fat than whole milk, which helps reduce the risk of cardiovascular disease.

Low-fat or fat-free milk helps control saturated fat while still retaining all the nutritional benefits of milk. Low-fat milk still provides adequate calcium and vitamin D, which help maintain bone health and prevent osteoporosis. Low-fat milk is lower in calories, making it suitable for older adults who are at risk of being overweight or obese.

If an older person is at risk for heart disease, is overweight or obese, low-fat milk is a good choice. Older people should consult a doctor or nutritionist for advice on the type of milk that is appropriate for their health condition.

Source: https://giadinh.suckhoedoisong.vn/5-loai-thuc-pham-nguoi-cao-tuoi-nen-an-thuong-xuyen-172250304144950226.htm