Vitamin C
Another necessary vitamin, vitamin C, or ascorbic acid, can commonly be found in citrus fruits. It’s water-friendly and other sources include raw leafy vegetables, citrus fruits, melons, strawberries, broccoli, tomatoes, and peppers. The result of Vitamin C deficiency is scurvy, and proper intake is crucial as humans cannot synthesize it.
Dietary fiber
Dietary fiber lowers the risk of heart disease and reduces the chances of getting Type 2 Diabetes. One must regularly eat food that is loaded with fiber. Fruits, vegetables, beans, and peas, whole-grain bread, and cereals can all provide sufficient dietary fiber.
Potassium
The risk of high blood pressure can be lowered by consuming the required amounts of potassium, and reducing salt intake, to limit sodium. Low-fat or fat-free dairy products, fruits and vegetables, and beans can provide potassium. Replace added salt with herbs or spices for a healthy diet.
Protein
The ability to build muscle mass starts declining over the age of 70s. The requirement for protein continues to grow, but one starts losing appetite. Losing muscle mass heavily impacts the immune system. For increasing lean body mass, one can turn to good sources like chicken, beans, almonds, and beef. Or start taking supplements like protein powders and pills. Whey protein powder is a prevalent supplement for protein.
Omega-3
Omega-3 fatty acids are closely associated with brain benefits like improved blood flow, increased growth of the brain cells, better mood, and enhanced memory. The most abundantly found omega-3 fatty acid is DHA and is found in the membranes of the brain’s cells. With age, the ability to absorb DHA starts declining and negatively affects brain function and memory retention. Flaxseed oil, salmon, edamame, and walnuts are some excellent sources of omega-3 fatty acids, and necessary supplements should be taken with prior consultation with the doctor.
Thiamine
The deficiency of thiamine can result in a syndrome called beriberi, which involves weight loss, impaired sensory perception, weakness, emotional disturbances, and heart failure. Sources of thiamine include cereals, whole grains, fortified bread, lean meats like pork, peas, dried beans, soybean, and fish. Large amounts of dairy products, vegetables, and fruits, though not high in thiamine content, can prove to be significant sources.
Probiotics
Your system grows increasingly vulnerable to bacteria with age. An unhealthy gut fails in absorbing nutrients, and the purpose of taking supplements is defeated. Probiotics are a way of getting good bacteria again. You can reintroduce your body to good bacteria by consuming sources of probiotics in foods like kefir, kimchi, dark chocolate, and yogurt.
Iron
Iron has some crucial roles to play in our body. Haemoglobin, responsible for carrying oxygen in the blood, is produced by iron. Without sufficient iron consumption, the oxygen supply to body tissues is limited, and as a consequence, one feels lethargic and tired. Anaemia is the name of iron deficiency.
Sources of iron include tofu, beans, lentils, dark green leafy vegetables like spinach, and fortified cereals. Too much iron in the body can be lethal, so consulting a doctor and getting tested before switching to any supplements is always recommended.
Magnesium
Magnesium is crucial for heart health and keeps the immune system and bones strong. However, the body loses its ability to absorb magnesium with age. The absorption of magnesium can also be reduced to some of the medicines that older people take.
Consuming foods that provide magnesium, like whole grains, fresh fruits and vegetables, and nuts is a good idea.
