According to the World Health Organization, the majority of diseases suffered by those over the age of 65 result from the lack of a proper diet. Degenerative diseases like diabetes and osteoporosis are diet-related, while food high in fat is linked to prostate, colon, and pancreatic cancer. It’s important to watch what you eat, so we’ve listed a set of foods for healthy aging here.
Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are great for all ages, as they prevent inflammation which can cause rheumatoid, arthritis, heart disease, and cancer. A diet rich in omega-3 fatty acids has also been shown to slow the progression of macular degeneration, which leads to poor vision. Such a diet can also help reduce the risk of Alzheimer’s disease and keep your mental faculties sharp.
Nutritionists recommend a service of omega-3 fatty acids twice a week. They can mostly be found in fish such as sardines, tuna, salmon, and mackerel. They are also available in canola oil, soybeans, walnuts, and flaxseed.
Foods Rich in Calcium
Calcium is best known for helping build and maintain healthy bones, but it also helps lower blood pressure. Studies have shown, however, that we tend to consume less calcium with age. If you’re not getting enough calcium, your body can start reabsorbing it from your bones, leading to a fragile and brittle skeletal system that results in osteoporosis.
Calcium-rich foods include dairy products such as milk, cheese, and yogurt. Calcium can also be found in leafy vegetables and fortified cereals.
Foods Rich in Fiber
Our digestive system tends to slow down as we age, which can cause constipation. Fiber-rich foods help promote proper digestion by helping food move through your digestive tract. Foods rich in fiber have also been shown to reduce the risk of heart disease.
Fiber can be found in nuts, whole grain cereal, bread and pasta, brown rice and bread, fruits and vegetables.
Foods Rich in Vitamin C
Vitamin C has antioxidant properties, which can help safeguard against heart disease and cancer. It also is involved in collagen production – collagen is what gets rid of dead skin cells and gives your skin elasticity and a healthy glow.
Fortunately, Vitamin C is pretty easy to find – it’s present in most fruits and vegetables!
Foods Rich in Vitamin D
Vitamin D helps with absorbing calcium, which helps slow down the rate at which bones lose their calcium. This helps to prevent osteoporosis as well. New research has shown that Vitamin D can also safeguard against conditions such as type 2 diabetes, cancer, and multiple sclerosis.
Vitamin D is produced by the skin when it’s exposed to sunlight, and it can also come in foods such as milk, yogurt, cereals, and juices. It’s also found in eggs, salmon, and tuna.
Eat Well, Eat Healthy
As you can see, eating healthy doesn’t mean a bland or boring diet! Fresh ingredients prepared by skilled hands make for a meal that boosts both your body and soul. At our retirement community, we ensure that our residents only get the best in dining options with our Sensations Dining program. Here, our executive chefs whip up gourmet meals with only the highest-quality ingredients for a daily diet that is as healthy as it is delightful.