4 beneficial nutrients seniors should incorporate into their diet
As we have more free time in the summer, we are constantly looking for more recipes, or ways to change up our diets, to make them healthier and more accommodated to our nutrition needs. Listed below are 4 different nutrients that you should try incorporating more of into your diet, and the numerous benefits.
4 beneficial nutrients seniors should incorporate into their diet
- Fiber
- Vitamin C
- Calcium
- Iron
Fiber
Having sufficient fiber in your diet will normalize your bowel movements, lower blood cholesterol, lower the risk of heart disease, and in general is an aid to cleaning out bacteria and buildup in your intestines. Some foods that contain a good amount of fiber are beans, berries, avocado, fruits, and whole grains.
Find healthy high fiber recipes here –
https://www.eatingwell.com/recipes/18009/nutrient-focused-diets/high-fiber/
Vitamin C
Vitamin C is necessary for the growth and repair of body tissues, it can also prevent your risk of chronic diseases, may lower your blood pressure, and can also boost immunity. Some foods that have a high level of Vitamin C are broccoli, green and red peppers, citrus fruits like oranges and lemons, as well as spinach and other leafy greens.
Find healthy vitamin c recipes here – https://www.foodnetwork.com/healthyeats/recipes/2012/11/high-vitamin-c-recipes
Calcium
As you have most likely heard since you were a kid, calcium is a key factor in building and maintaining strong bones. Along with this, calcium also helps your heart, muscles, and nerves function properly, as well as keeps your skin from being dry. Foods high in Calcium are yogurt, cheese, milk, dark leafy greens like kale, and cereals such as Raisin Bran, Corn Flakes, and Total.
Find calcium-rich recipes here – https://www.health.com/condition/osteoporosis/10-healthy-calcium-packed-recipes
Iron
Having healthy amounts of iron can improve your general well-being and focus, prevent your risk of anemia, regulate body temperatures, and help make your skin look and feel healthier. Iron can also reduce fatigue, improve concentration and immunity, and restore healthy sleep. Some foods that are high in iron are shellfish, red meat, quinoa, turkey, and dark chocolate.
Find healthy high iron recipes here – https://www.olivemagazine.com/recipes/healthy/20-iron-rich-recipes/
Among all of these nutrients and many others, remember to always talk to your doctor before making sufficient changes to your diet. If you do not feel qualified or able to take care of a loved one, feel free to call us at (937) 319-8924.
