Seniors: Super foods to enjoy
A proper diet and a healthy lifestyle go hand in hand, especially for those over the age of 65, according to Polokwane dietician Maphoko Mehlape.
POLOKWANE – She explained foods that are rich in carbohydrates such as sweet potatoes and brown rice, protein-rich foods like salmon, beans and fruits and vegetables are good for the elderly.
“They should have at least five portions of fruit a day to have a healthy and balanced diet when they combine it with meals,” she said.
She added foods that are rich in calcium are also very good for the elders. “Calcium helps our bodies build and maintain healthy bones and has been known to lower blood pressure. It is important for the elderly to eat food with lots of calcium such as dairy products which include milk, yoghurt and cheese, as well as leafy green vegetables and cereals fortified with calcium,” she said.
She added that the body’s need for calcium is so essential that if we do not consume enough calcium, our body begins to reabsorb calcium from the bones.
“This makes the bones fragile and brittle which may lead to osteoporosis,” Maphoko said.
As we get older, Maphoko emphasised that our digestive system slows down and that the walls of the gastrointestinal tract thicken and the contractions are slower and fewer which may lead to constipation.
“Eating foods that are rich in fibre promotes proper digestion by moving food through the digestive tract. These foods have also been known to reduce the risk of heart disease. Foods rich in fibre include fruit and vegetables, whole grain cereal, nuts, brown rice, brown bread, whole grain bread and pasta,” she said.
Water is also very important to the elderly. “Dehydration causes drowsiness and confusion among other side effects, so it is essential to stay hydrated. The surest way to check for dehydration is to observe your urine. If it is light and transparent, that means you are hydrated. If it is dark or bright yellow and cloudy, that is a sign of dehydration. Drinking lots of water is highly recommended,” she added.
She explained that foods that are rich in potassium, iron, vitamins B12, D, C and high in omega-3 fatty acids are also good for the elders. “Fatty acids are important for people of all ages as they help prevent inflammation which can cause cancer, rheumatoid, arthritis and heart disease,” she concluded.
