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Important nutrients that are necessary after age

Important nutrients that are necessary after age


Important nutrients that are necessary after age

Rich in fiber

Foods rich in fiber, such as fruits and vegetables, oatmeal, nuts and legumes, can help overcome constipation that becomes more common with age. It is also able to help lower cholesterol levels, control blood sugar, and maintain a healthy weight. Experts advise that men from the age of 51 and over eat 30 grams of fiber daily, and for women of the same age to eat about 21 grams.

Nuts

Tree nuts like almonds, nuts, cashew nuts, pecans and pistachios are important anti-aging methods. These crunchy snacks contain special nutrients that can help delay or prevent age-related heart diseases, stroke, type 2 diabetes, nerve diseases, and some types of cancer. Nuts protect the health of the mind and focus also with age.

Water

The German Association for the Care of the Elderly said that the feeling of thirst decreased with age, noting that it was very difficult to determine the ideal amount of water for the elderly.
The association attributed this to the fact that this amount depends on several factors, such as health status, body weight and external influences. To determine the ideal amount of water for the elderly, the association recommends the following simple rule: 30 milliliters per kilogram of weight.
As a guiding value, it is recommended that the elderly drink one and a half to two liters of water per day, taking into account the increase of this amount in light of the high temperature or when making physical exertion.


Fish

Care should be taken to eat fatty fish such as salmon, tuna, virgin and trout twice a week. The importance of these types of fish is that they are rich in DHA, one of the omega-3 elements, which is of great benefit to the brain. Some studies have shown a link between low levels of DHA and Alzheimer's disease, but by getting enough of it it can improve memory and even the ability to learn new things.

Yogurt

1- Milk contains vitamin D, which mainly contributes to strengthening the immune system
this weakens with age, so the elderly should make sure to drink milk regularly.

2- It works to prevent many diseases, including osteoporosis and colon cancer.

3- Maintaining healthy bones and teeth.

4- Milk works to reduce cholesterol in the blood
Which helps reduce the incidence of heart attacks or strokes.

5- Reducing the risk of cancer
Vitamin D plays an important role in preventing cancer and regulating cell growth, providing future protection for body cells.


Spices

Spices do more than just flavor food because they contain antioxidants that help to stay healthy over the years. For example, garlic helps keep blood vessels open. Cinnamon can help lower cholesterol, triglycerides (blood fats). Turmeric protects against depression and Alzheimer's disease, and may also provide anti-cancer powers. Fresh or dried spices can be eaten alike unless there are health reasons that prevent eating them.

Avocado

Canadian researchers have found that avocado contains "avocatin B" fat, which makes it one of the beneficial substances in fighting deadly leukemia, as it directly attacks cancer cells. Avocado benefits extend to the heart and blood circulation, as its richness in vitamin "E" and "C" helps reduce cholesterol in the blood, and thus reduces the risk of heart attacks and narrow arterial diseases.
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