10 Healthy Foods for the Elderly!

by | Feb 18, 2020

As you know, we are dedicated to providing our residents with healthy meals, often made with produce from our own farm.

It was with interest that I read recently on the National Council for Aging Care website a list of ten healthy ingredients especially beneficial for the elderly:

1. Foods high on Omega 3 fatty acids. Fatty acids help prevent inflammation which can lead to cancer, rheumatism, arthritis, heart disease and Alzheimer’s disease. It is found in fish such as sardines, tuna, mackerel and salmon and also in soybeans and walnuts.
2. Foods rich in calcium. Calcium is important as it builds and maintains healthy bones as well as lowering blood pressure. It is found in dairy products including milk, cheese and yoghurt as well as green leafy vegetables.
3. Foods rich in fibre. Foods rich in fibre help our digestion. It is known that as we age our digestive system slows down. Amongst fibre rich food stuffs are nuts, wholegrain bread, cereal and pasta, brown bread and rice and many fruits and vegetables.
4. Water. As people grow older their capacity to conserve water decreases and they don’t feel as thirsty as they might. Water, however, is still essential for the health of the body. Dehydration can result in drowsiness and confusion. Drinking water often in small amounts is recommended.
5. Foods rich in iron. Iron produces haemoglobin which carries oxygen in the blood from the lungs to the rest of the body. A reduced amount of iron results in a limited supply of oxygen leading to tiredness and lethargy, possibly leading to anaemia.
6. Vitamin C. Vitamin C’s antioxidant properties are believed to help prevent cancer and heart disease. It is found in abundance in fruit and vegetables.
7. Vitamin D. Vitamin D aids the absorption of calcium and helps maintain bone density. It is found naturally in eggs and some fish, such as salmon and tuna, and is often found fortified in cereals, milk, yoghurt and fruit juices.
8. Vitamin B12. This vitamin helps the production of red blood cells and maintaining nerve function. It is found in dairy products as well as meat and poultry.
9. Foods rich in potassium. Potassium aids cell function and reduces blood pressure. It can be found in fruit and vegetables including prunes, bananas and potatoes.
10. Foods rich in magnesium. Magnesium helps keep your heart, bones and immune system strong. It is mainly found in wholegrain, nuts and fresh fruit and vegetables.