Foods and Vitamins needed at the age of 70
A balanced diet and ample nutrition is very important in old age to prevent the common risks of aging. Many factors can be held responsible to affect the health in old age like depression, decreased mobility, poor income, etc. Immense care should be taken in eating habits when an individual reaches the age of 70.
Feeding pattern in old age
The diet of the elder people should be well balanced and adequate in nutrition. When the person advances in age, the energy requirements are reduced. The quantity of the total food intake should be lowered down; whereas the need of various nutrients should be kept same. There are few points to be considered when one is planning healthy diet for elderly people:
The consumption of energy foods like high fat foods, sweets, starches and cereals should be reduced. The amount of milk, fruits & vegetables should be included in the diet of elderly people.
Adequate amount of calcium needs to be included in their diet.
Ingestion of simple sugar should be abridged as they will only add to empty calories.
Dietetic fiber is very beneficial in various conditions such as diabetes, constipation and cardiovascular diseases.
The diet of the elderly people should be well cooked and soft.
Vitamins required in the regular diet of elder people
The vitamins and caloric requirements change with the age of an individual. Proper intake of following vitamins can help elder people to provide required energy and to perform their basic activities easily.
Vitamin C – This vitamin is necessary for the growth of various tissues in the body. It also helps to absorb iron, protect teeth, maintain gum health, and defend against free radical harm. The elder people are recommended to consume this vitamin through fresh fruits and vegetables to avoid weakness and fatigue.
Vitamin D – This vitamin can be produced in the skin when one sits in direct sunlight for some time. Old people can be deficient in this vitamin as they are not able to sit in direct sun for a long time. Sometimes, doctors recommend this vitamin in the form of supplemental pills to elderly people so that they do not become deficient.
Vitamin B6, B12 and folate – These vitamins are known as the components of vitamin B complex. Each one performs a specific function in the body. They protect the elder people from the risk of heart attack, cancer and stroke.
Magnesium, calcium and zinc – These three minerals, when taken in combination, will help in improving the total health of the older people. Calcium is very helpful in reducing the danger of osteoporosis and blood pressure.
Magnesium aids in sustaining normal nerve and muscle functions that force immune system and heart rhythm. Zinc is helpful in reducing respiratory infections. The supplements of these minerals can help in avoiding the risks of many problems that can occur in old age.
Including these food items in the diet of the elder people will be very helpful to provide them adequate energy.