Many a proverb has been dedicated to how our attitudes and expectations evolve as we pass through life?s seasons, but far less has been written about how our nutrition needs change as we enter the golden years.
As we age, we require 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 have to boost our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.
Simply because of this calorie-nutrient paradox, it is much more important than ever to choose foods with care, opting for a nutrient-dense diet plan and avoiding empty-calorie snacks. Fiber, for instance, is a macronutrient that too several seniors get too little of. Additionally to lowering levels of ?bad? cholesterol, fiber assists enhance 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 want but 60 percent fail to consume in adequate amounts. The body?s capability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 ?healthy? fats that help boost memory power.
Another nutrient for your noggin is niacin. In a four-year study of 800 seniors, those with the highest intake of niacin ? also identified as vitamin B-3 ? had an 80 percent lower risk of developing Alzheimer?s. Niacin sources include portobello and button mushrooms, red potatoes, and when once again, salmon ? an all-around ?superfood? for seniors.
Here?s a lot more ?food for thought?: Onions and apples are loaded with quercetin ? an antioxidant that may be even much more powerful than vitamin C in terms of preserving brain cells. The anthocyanins found in berries, grapes and cherries also maintain mental acumen. Tufts researchers discovered middle-aged rats fed a berry-rich diet plan performed tasks in addition to a lot younger subjects.
Obviously, what?s acuity with out agility? Assist minimize the risk and alleviate symptoms of joint pain by losing any excess weight; a mere 10-pound weight reduction can decrease knee stress by 40 to 80 pounds. Those same fruits and vegetables that will assist you to manage your calorie budget also can minimize your risk of rheumatoid arthritis, according to Harvard researchers. Certain 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 component 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 yet another weapon inside your anti-Alzheimer?s arsenal.
Lastly, do not let advancing years turn out to be an excuse for sitting on the sidelines. Researchers at the University of California at San Francisco discovered that for every mile elderly females walk per day, the risk of cognitive decline drops by 13 percent. Such moderate aerobic exercise also improves heart function. Adding strength training can increase your metabolism, construct bone density and even lift your libido. All in all, study suggests that those over 65 who physical exercise at least when a week have a 40 percent lower risk of premature death than their less-active peers.
So get available, discover new activities, attempt new foods.
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Source: http://newhealthandfitness.org/2012/02/04/nutrition-needs-in-the-golden-years/
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