Foods That Provide a Healthy Old Age

Daily consumption of a source of highly valuable biological proteins, but without fat, such as egg, fish, bird meat, or fat - free red meat is of special importance. These foods are necessary to protect muscle mass and produce immune - system cells. Especially, underweight elderly people have to meet daily needs in these foods. One way is to get them in liquid form, such as yogurt, banana.

2. Take care of the digestive tract

Food should be sufficient in the right carbs so that the body does not consume glucose proteins. Foods such as beans, vegetables, whole cereals, and fruit are also rich in fiber, which also ensures the use of the intestines and prevents capitivity, a very common problem at an age. Careful, the consumption of fiber - food must be accompanied by sufficient amounts of water, or we have the opposite effect on the desired one.

3. Protect Your Heart

As with younger ages, fat consumption must be low, to improve taste and not increase the risk of arteroclerosis. But the type of fat is even more important. The favorite ones are plant fats like olive oil, avocados, nuts, and blue fish.

4. Check vitamin B12

10 to 30% of seniors suffer from atrophic gastritis, which is endangered by lack of vitamin B12 after failing to absorb it from food. In view of the devastating effects that the lack of vitamin B12 brings, such as anemia and inexorable neurological damage, sufficient access, and constant monitoring is extremely important. The foods they contain are just those of animal origin, such as chicken, fish, dairy, egg, and meat. If food absorption is affected, taking vitamin B12 should be done through supplements.

5. Get out in the sun

Lack of vitamin D is a serious problem for the third age. The source of this essential substance is primarily the sun and very little food. Apart from the fact that older people get very little in the sun, their skin's ability to produce vitamin D decreases. For this reason, at an advanced age, supplements should be obtained in vitamin D in most cases to ensure muscle and bone strength. The ages of 51 to 70 require 15 micrograms a day, while over 71 is recommended by a dose of 20 micrograms a day.

6. Drink milk

Fresh milk is the best source for obtaining the necessary calcium and absorption. Lactose found in milk helps absorb this mineral, whose absence confronts the elderly with osteoporosis and fractures. Other sources of calcium are stylish cheeses, beans, sardels all over the hala and brocol. In case, calcium supplements may be necessary.

7. Don't let your appetite slip away

Generally, at an extremely old age, the sense of taste fades, and the appetite becomes less and less. This may pose an undernourishment risk to this age group, which leads to weakness and disease. Zink is the mineral associated with appetite, and it is noted to take less than is needed by the elderly. The rich food in the boiled must be part of the daily menu, such as beef, spinach, pumpkin seeds, beans, linen seeds, locusts, garlic, and yellow eggs.