Having a proper diet when you are over 50 is essential for a healthy life and longevity. Diseases suffered by older people are often due to lack of a proper diet. So, what are the foods that are good for the elderly? Let’s start with the basics. A balanced meal for the elderly consists of carbohydrate-rich foods, protein-rich foods, fruits and vegetables. Besides these, there are also other nutrients that can help you have a balanced diet.

1. Omega-3 Fatty Acids

Foods that are high in omega-3 fatty acids are significant for people of all ages as it helps prevent the risk of heart disease, cancer, arthritis and rheumatoid. It has also been proven to help slow down the condition that leads to poor vision. Omega-3 fatty acids can be found in salmon, sardines, tuna and mackerel. They can also be found in walnuts, soybeans, and flaxseed. Nutritionists highly suggest seniors to have a serving of omega-3 fatty acids twice a week.

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2. Iron

Healthy food that contains iron plays a huge role in your body. It produces haemoglobin that carries oxygen in the blood from the lungs to all parts of your body. Insufficiency of iron which is known as anemia can result in heart problems, feeling tired and lethargic. Foods that are rich in iron include meat, beans, raisins, leafy green vegetables, and seafood. If you do not eat meat, you can consume extra intake of iron-rich, plant-based foods to help absorb the right amount of iron for your body. As an additional tip, you can also consume foods that contain vitamin C as it helps enhance the absorption of iron in your body.

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3. Calcium

As you age, your bones can get weaker due to the reabsorption of calcium and phosphate from your bones which can lead to osteoporosis. For women, menopause is a major cause of bone loss as there is a drop in estrogen. For men, a drop in testosterone is the cause of bone loss. Consuming enough calcium as well as vitamin D is essential to build and keep strong bones. It has also been proven to lower blood pressure. Foods that are rich in calcium are mostly dairy products such as yogurt, milk and cheese. According to The World Health Organization, seniors above the age of 50 need to consume 1200 mg of calcium daily. Therefore, you need to consume 4 cups of milk, almond milk or soy daily to maintain healthy bones.

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4. Fiber

Fiber is important as it helps to keep your digestive system healthy. As you get older, your digestive system slows down which can lead to constipation. Foods that contain fiber can develop proper digestion, reduce the risk of heart disease and improve weight maintenance. To reduce the risk of cardiovascular disease such as stroke and type 2 diabetes, you can consume oats, brown rice as well as barley. It may also help reduce cholesterol levels if you can consume 3g or more of fiber-rich food daily.

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5. Potassium

Potassium is a necessary mineral and electrolyte for your body as it transports nutrients into your cells which can support healthy nerve as well as muscle function. It can help you maintain a normal blood pressure and reduce your chances of kidney stones. The sufficient intake for potassium is 4,700 mg daily. Food sources that contain potassium are cooked broccoli, spinach, potatoes, mushrooms, cucumbers, tuna, avocados and pomegranate.

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