Best Whole Foods and Nutrients for Seniors
A diet rich in vegetables, fruit, whole grains, poultry, fish, and low-fat dairy products could result in longer lifespans for older adults. According to a study in the Journal of the American Dietetic Association, seniors aged 70 to 79 who consumed meat, fried food, sweets, high-calorie drinks and added fat had a 40 percent higher mortality rate than healthy eaters.
Healthy eating involves sourcing natural nutrients from whole foods, a practice that may prolong your life and reduce the risk of cardiovascular disease, stroke, type 2 diabetes, arthritis, osteoporosis and memory loss. People that want to experience these health benefits can start by increasing their daily intake of vegetables and fruits that are low in calories, high in fiber and a source of nutrients relevant to seniors.
Listed below are the top ten nutrients for seniors and their healthiest natural food sources. If you eat a proper diet of whole foods such as fruits and vegetables you don’t need supplements. Follow the advice of your health practitioner, and consult your doctor before taking supplements.
1 – Fiber can lower cholesterol and blood pressure. It can reduce your risk for type 2 diabetes by lowering the rate of absorption of carbohydrates into your bloodstream after you eat. Women over 50 should try to consume 21 grams per day, and men over 50 should get 30 grams per day.
Food sources: Beans, peas, berries, and avocado, green leafy vegetables are high in fiber. Brassica or cruciferous vegetables such as rapini, bok choy, broccoli, kale, Brussels sprouts, cabbage and cauliflower are rich in fiber and high in cancer-preventing glucosinolates.
2 – Calcium helps to prevent and manage osteoporosis, and can also lower blood pressure and boost immunity. The recommended intake of calcium for men and women is 1200 milligrams a day.
Food sources: Eat plenty of calcium-rich broccoli, bok choy and kale.
3 – Vitamin C can help protect against age-related vision loss and cataracts. It can also boost collagen production, improving joint flexibility and reducing the risk of developing arthritis. It may also slow bone density loss and reduce the risk of fractures. The recommended intake for men is 90 milligrams a day. Women should get 75 milligrams a day.
Food sources: The highest amounts of vitamin C can be found in papaya, bell peppers, parsley, broccoli, Brussels sprouts, cauliflower and red cabbage.
4 – Quercetin is an anti-inflammatory antioxidant associated with the prevention of insulin resistance and may curb your risk of diabetes, arthritis and age-related memory loss. It also improves stamina and endurance during physical activity. Doses as low as 150 mg per day have shown effects, though most studies examine the effects of 1000 mg per day.
Food sources: Brassica vegetable, red cabbage, apples, red onions, capers, buckwheat, red wine and green teas are sources of quercetin.
5 – Resveratrol is an antioxidant touted for its life-extending properties. It helps prevent inflammation, diabetic insulin resistance and heart disease. It protects against Alzheimer’s by reducing plaque formation in the aging brain. Suggested dosage varies due to insufficient research. A single 20 mg capsule of resveratrol in supplement form contains the equivalent of 41 glasses of red wine.
Food sources: Resveratrol can be found in the skin of red grapes, red wine, cocoa powder and peanuts.
6 & 7 – B Vitamins such as Folate (B9) and B6 may protect you from heart disease, stroke and memory loss. Folate deficiency is a risk factor for depression. According to the National Health Institute, women and men over 51 need 1.5 mg and 1.7 mg of B6 daily respectively. Both men and women require 400 mcg (microgram or one-millionth of a gram) of folate per day.
Food sources: Foods high in folate include broccoli, arugula, spinach, turnip greens, papaya, avocado, chickpeas, pinto beans and lima beans. Raw garlic is a good source of Vitamin B6.
8 – B12 completes the trifecta of essential B vitamin that aid in cognitive function and memory loss prevention in people over 60. Low B12 is a common deficiency in the elderly population and can lead to anemia, fatigue, mania and depression. B12 may reduce the risk of Alzheimer’s disease. According to the National Health Institute, seniors require 2.4 mcg of vitamin B12 daily. Older adults may also be recommended to take another 100 to 400 mcg supplement.
Food sources: The only natural sources of B12 are animal products such as shellfish, liver, fish eggs, octopus, fish, beef, lamb, cheese and eggs. Some foods like cereals, soymilk and tofu are fortified with B12 in synthetic form.
9 – Choline is a relative of the B vitamin and may prevent age-related memory loss, lower cholesterol, protect against cancer and prevent and reverse liver damage. Women should consume 425 mg per day of choline. Men should aim for 550 mg per day.
Food sources: Beef liver, eggs, cauliflower, navy beans, tofu and almonds.
10 – Omega-3 fatty acids are good for the heart and brain, reduce arthritic inflammation, and help inhibit cancer cell grown. Omega-3s have been shown to help seniors restore age-related muscle loss when combined with resistance training exercise. According to the Journal of the American College of Cardiology people with cardiovascular disease should consume 800 to 1,000 mg per day of the nutrient.
Food sources: The highest amounts of omega-3 from fish sources are mackerel, wild Atlantic salmon, herring, anchovies and sardines. Raw sprouted radish seeds, edamame, walnuts and flax seeds (ground to aid absorption) also contain decent levels of omega-3.
Upping your dose of the wholesome foods on this list is a proven means to prevent and manage symptoms of chronic disease, lower cholesterol and blood pressure, and provide energy to remain physically active.
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