Eating well plays a considerable role in preserving good health, which is particularly important for the senior population, where malnutrition is connected to a weakened immune system and slowed healing. But with all the foods available and the fuss over which vitamin supplement is the best, what should we pay attention to?
A report by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the Dietary Guidelines for Americans (DGAs), emphasizes nutrients typically consumed in quantities less than advised, which can pose a health threat. The report's purpose is to provide data to promote healthy eating, encourage a healthy weight, and lower the chance of diet-related chronic conditions. It is a primary information source for policymakers and nutrition instructors. As findings in the scientific field are continually coming to light, the Dietary Guidelines for Americans are republished every five years to show new, emerging proof and the effects it might have on our health.
Hence, it is vital to keep track of these "nutrients of concern," as ingesting these in their suggested quantities benefits our overall health. Our experts on home health care in Philadelphia, PA, offer the following foods that include significant portions of these nutrients, and others, to encourage optimal health in seniors:
Yogurt is an excellent calcium source; one cup provides 300-450mg of calcium. Dietary guidelines recommend that women over 50 and men over 70 ingest 1200mg of calcium daily. Men between 51 and 69 should ingest 1000mg of calcium daily. Calcium is crucial for tooth and bone health because it is critical in bone mineralization. Therefore, appropriate calcium consumption is essential to prevent bone density loss and decrease osteoporosis risk.
Fish is an excellent omega-3 fatty acid source. American Dietary Guidelines recommend consuming fish weekly, as increased omega-3s in fish and seafood are associated with fewer cardiac deaths. While some individuals are apprehensive about mercury levels in seafood, salmon is one of the species that contain moderately low mercury levels. And according to the FDA, other low mercury species include trout, Atlantic mackerel, anchovies, and oysters.
The potassium in bananas is another nutrient to pay attention to because it balances fluid in cells and works like an electrolyte. Unfortunately, having low potassium might also be associated with high blood pressure.
Lentils are legumes with a high quantity of soluble fiber. Consuming plenty of soluble fiber as part of a healthy diet decreases the threat of coronary heart disease by reducing the cholesterol in your body. Soluble fiber attaches to circulating cholesterol, leaving your body via waste and lowering your cholesterol.
Apart from delivering more fiber than refined products, whole wheat contains a higher percentage of B vitamins, zinc, vitamin E, iron, copper, and magnesium. This is because a whole wheat grain's bran and germ contain these nutrients and are removed during the refining process.
Spinach has high doses of magnesium, which helps with proper nerve and muscle function. In addition, magnesium is a factor in bodily chemical reactions and controls blood sugar levels. Low magnesium levels have also been linked to type 2 diabetes, high blood pressure, migraines, cardiovascular disease, and more, according to the National Institute of Health.