5 Things You Need to Eat to Stay Healthy in Old Age

seniors eating breakfast

While it’s crucial to maintain a balanced and healthy diet, especially in advanced age, seniors stand to benefit by eating certain food items. Consuming the right type of food can help increase strength, improve memory, and strengthen overall vitality.

Don’t believe those who say that eating this fruit or that vegetable will help cure certain diseases. But a balanced diet packed with all the essential vitamins and nutrients goes a long way in enhancing your physical and mental health. People who stay in assisted-living facilities stand to benefit from having a carefully formulated meal plan.

Here are some of the food items you should incorporate into your diet if you want to stay healthy well into your golden years:

1. Berries

Berries, particularly blueberries, are rich in antioxidants that help improve cellular regeneration. Raspberries and strawberries also provide much-need vitamins and minerals and have been shown to fortify your cardiovascular system. Studies have shown that people who consume berries regularly experienced a slower decline in cognitive function.

If you want to get the most out of your berries, you can eat them fresh or drink them as a smoothie. You can also add them to your oatmeal or favorite breakfast cereal.

2. Dairy products

Dairy products from cows are rich in calcium and protein, both of which are essential to strengthening bones and muscles and maintaining proper cardiovascular function. But at your age, you need to be pickier with the dairy products you consume.

For instance, exchange your whole-fat milk with a low-fat or fat-free alternative. You can still enjoy many of your favorite cheeses, however. Yogurt also provides you with probiotic bacteria which aid in your digestion.

How you consume dairy is up to you, but for maximum nutrition, we suggest making a delicious smoothie with fat-free milk and your favorite fruits and vegetables.

3. Eggs

eggs in metal basket

If you want something healthy that’s easy to source and prepare, you should go for eggs. They are packed with lots of protein and are also considered as a low-calorie option. The yolks contain compounds that help protect the eyes from ultraviolet damage and help improve cell regeneration. Some studies have also shown that eating egg yolks helps lower the risk of cataract.

4. Dark chocolate

If you want something sweet that doesn’t have a lot of sugar or calories, dark chocolate is a great way to introduce healthier desserts into your diet. Dark chocolate is rich in antioxidants that help reduce your risk of developing certain diseases.

You can eat dark chocolate by itself, add it to a smoothie, or use it for baking sugar-free and low-calorie cookies and muffins.

5. Oatmeal

Oatmeal is an all-around fantastic food item. It’s rich in fiber, which helps improve your bowel function and gastrointestinal health. Studies have also shown that people who eat oatmeal every day have a lower risk of depression, cardiovascular disease, cancer, and other respiratory ailments.

Best of all, it’s very versatile. You can add milk, berries, eggs, and other fruits and vegetables for a well-rounded breakfast.

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