Grow healthy – part 1
All people, regardless of age, need a variety of nutrients to maintain their health. With age, however, the organism has specific needs: the diet of an older person must provide adequate fluids, calcium, iron, fiber, protein, folic acid and vitamins A, D, B12 and C.
Furthermore, the reduction of the basic metabolism in 10-20% rate, observed over the years, is necessitating the consumption of nutrient dense foods, which do not need to be rich in calories, in order to avoid a possible increase in weight. There are specific areas of health where diet plays an important role, as a person grows:
Cardiovascular health: Cardiovascular disease is the leading cause of morbidity and mortality, while aging. The quality of dietary fat affects the health of the heart and blood vessels. It is recommended to avoid consumption of saturated fat (butter, margarine, lard, meat fat, cream, fatty cheese) and replacing it with unsaturated fat (olive oil, nuts, green leafy vegetables) and omega-3 fatty acids which act as cardio protective (mainly fish and importantly haddock, mackerel, sardines, tuna, salmon, trout, mullet).
Vision: Eye health is a major concern for older people. Over the years increases the likelihood of eye diseases such as cataract and macular degeneration. There is a significant correlation between proper nutrition and maintaining good eye health. Therefore, older adults are good to consume foods rich in omega-3 fatty acids (mainly fish) and carotenoids (carrot, tomato, pepper, apricot, peach, orange, pineapple, spinach, and broccoli).
Muscle mass & Bone health: As age increases, there is a decrease in muscle mass. On average, adults lose 2% of their muscle mass per year after the age of 50, which even causes a reduction in basic metabolism. As a result, the body “burns” fewer calories. To avoid weight increase is important to consumed nutrient-dense foods which are rich in protein and are low in fat. Such foods are legumes, lean meat (chicken, turkey, and fish) and dairy products low in fat. At the same time, it should be encouraged to initiate and maintain a good level of physical activity.
…this article is provided by www.tiptonhomecare.co.uk