Foods that you must incorporate in your diet as you become older!

 

Foods that must be included in your diet at an advanced age!

As we age, the body tends to lose muscle mass and activity levels decrease with age. As the amount of energy spent decreases in advanced ages, the calories you take may need to decrease. But that doesn't necessarily mean you need less nutrients. However, in this period, it is necessary to take foods that need basic nutrients such as carbohydrates, fats, proteins, vitamins, minerals, fiber and water in a balanced way and paying attention to portion control. We got a list of foods that should be considered in nutrition in advanced age and that you should not miss from your table from a nutrition and diet expert!

Dietitian Ozden Orkcu, who pointed out the points that elderly individuals should pay attention to in their diet, said that the calories needed to be taken should decrease due to the tendency to lose muscle mass and decrease the activity level. Stating that individuals over the age of 70 need more calcium and vitamin D to protect their bone health, Orkcu recommends consuming fortified cereals, lean meat, fish and seafood, which are sources of vitamin B12. Noting that melatonin, which is secreted by the brain, also shows a very strong antioxidant feature, Örkcü said, “Walnut contains the ready-to-use form of melatonin in the human body.” said.

Dietitian Ozden Orkcu says, “However, since you tend to lose muscle mass and your activity levels tend to decrease with age, your calories may need to decrease as well. This does not necessarily mean that you need less nutrients. In fact, it will be enough to get the foods you need for essential nutrients such as carbohydrates, fats, proteins, vitamins, minerals, fiber and water by paying attention to balanced and portion control.” said.

EVERY DAY CONSUMPT THREE PORTIONS OF LOW FAT, MILK, YOGURT AND CHEESE

Dietitian Özden Örkcü listed the vitamins, minerals and foodstuffs needed by the elderly as follows:

• Calcium and Vitamin D: Adults over 70 need more calcium and vitamin D than their younger counterparts to help maintain bone health. To meet these needs, choose calcium-rich foods and beverages, and be sure to consume three servings of low-fat milk, yogurt, and cheese each day.
• Other sources of calcium include fortified cereals, dark green leafy vegetables, soft-bone fish, salmon, sardines, leafy greens such as spinach, kale and bok choy, sesame (and tahini) and almonds, and fortified plant-based beverages. Sources of vitamin D include fatty fish such as salmon, eggs, and fortified foods and beverages. If you are taking a calcium supplement or multivitamin, be sure to take supplements containing vitamin D.
• Vitamin B12: With aging, vitamin B12 deficiency can be seen or its absorption in the body may decrease due to many reasons such as being alone, drug use, loss of appetite, loss of taste, difficulty in chewing and swallowing. Its deficiency can lead to neuropsychiatric disorders such as depressive disorders, cognitive and mood disorders, tendency to violence, fatigue, delirium and paranoid psychosis. Fortified grains, lean meats, fish, and seafood are sources of vitamin B12.

WHOLE GRAIN BREADS, DRY LEGUMES CONTAIN DIETICAL FIBER

Dietary fiber: With ageintestinal floraDietary fiber may also help lower your risk of heart disease and lower your risk of Type 2 diabetes. In addition to fruits and vegetables containing dietary fiber, whole grain breads, peas and dried legumes can be given as examples.

PAY ATTENTION TO SALT CONSUMPTION!

Potassium: In addition to limiting your sodium (salt) intake, consuming enough potassium can reduce your risk of high blood pressure. Fruits, vegetables, beans, and low-fat or fat-free dairy are all sources of potassium. Also, choose foods with little or no salt and add flavor to dishes with spices.

PREFER MEDITERRANEAN TYPE OF NUTRITION

Most of the fats you eat should be primarily polyunsaturated and monounsaturated fats found in oilseeds such as nuts, avocados, vegetable oils (such as olive oil), and fish. Choose foods low in saturated fat to help reduce your risk of heart disease. Aging does not only harm the body; It also affects the mind. Many older people are afraid of seeing the early warning signs of Alzheimer's or dementia, so a healthy, balanced, Mediterranean diet should be exemplified.

DON'T LEAVE READY MELATONIN CONTAINING NUTS FROM YOUR TABLE

Emphasizing the importance of walnuts in the nutrition of elderly people, Dietitian Özden Örkcü concluded his words as follows: “Melatonin is a hormone secreted by the brain. This hormone plays a role in a mechanism that controls sleep and also shows a very strong antioxidant property. Walnuts contain the ready-to-use form of melatonin in the human body. Melatonin can eliminate sleep problems in people who work at night and suffer from sleep disorders due to time difference. The production of this hormone decreases as the body ages and this decrease only causes sleep disorders.

WALNUT CAN REDUCE THE RISK OF CANCER!

It has also been seen in studies that walnuts can reduce the risk of cancer due to their antioxidant properties, delay or reduce the development of very strong diseases such as Parkinson's and Alzheimer's, which damage the cardiovascular and nervous system.WalnutIt is a rich source of omega-3 types of fat.”