Much a proverb was devoted to the way in which our attitudes and hopes evolve/move while we cross the life of the ’seasons of S, but far less was written about the way in which our needs for nutrition change while we write the years of gold.
While we age, we need few calories - approximately 10 percent less per decade of age 50 ahead - but step necessarily little food. With our bodies ‘to have the normal antioxydant systems losing the vapor, we must increase our catch of the fruit and vegetables antioxydant-rich person like artichokes, blackberries, bilberries, the broccoli, Brussels sprouts, cranberries and plums dry.
Because of this calorie-nutrient paradox, it’s more important than ever to choose foods with care, opting for a nutrient-dense diet and avoiding empty-calorie snacks. Fiber, for example, is a macronutrient that too many seniors get too little of. In addition to lowering levels of “bad” cholesterol, fiber helps improve regularity at a time when gastrointestinal distress may become an issue. Top sources of healthy fiber include navy beans, oats, raspberries, oranges and green peas.
Protein is another macronutrient elders need but 60 percent fail to consume in adequate amounts. The body’s ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 “healthy” fats that help boost memory power.
Another nutrient for your noggin is niacin. In a four-year study of 800 seniors, those with the highest intake of niacin - also known as vitamin B-3 - had an 80 percent lower risk of developing Alzheimer’s. Niacin sources include portobello and button mushrooms, red potatoes, and once again, salmon - an all-around “superfood” for seniors.
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