As we getting older, we tend to eat lesser foods as compared when we are younger. But, keep in mind that it doesn’t mean to eat lesser nutrients. We have to look to some foods in the markets or supermarkets with those foods rich in nutrients. Eat less food but with good rich nutrients. We are now sharing with you those nutrients that we need; its contributions to our body and from what sources or kind of foods we can get these nutrients. Nutritionists agree that the healthiest diets are those which include a wide variety of wholesome foods. Keeping in mind that all foods can fit into a healthy diet when they are eaten in moderation, which ones give us the most bang for our buck? Which foods are especially nutrient-dense? The questions above are important for older adults to consider since, although we generally eat less as we age, we actually need as much as or more of certain nutrients. Below is a list of nutrients and their top food sources.
Vitamin C - May protect against some cancers, cataracts, and heart disease; helps wounds heal; keeps skin, teeth, gums and bones healthy. Red peppers, fresh orange juice, broccoli, grapefruit, green peppers, Brussels sprouts.
Vitamin B6 - Essential for the immune system, may help prevent hardening of the arteries and heart disease. Tuna, baked potato with skin, banana, salmon, pork, prune juice, beef, and sweet potato.
Potassium - Helps lower blood pressure and reduces risk of stroke. Beet greens, avocado, dried apricots, beans, baked potato with skin, most fish, banana,
Calcium - Maintains strong bones and teeth, helps regulate heartbeat and other muscles. Sour cream(nonfat), yogurt, sardines, collard greens, ricotta, Parmesan or Swiss cheese, milk.
Vitamin E - Maintains cell membranes, protects Vitamin A and essential fatty acids from oxidation, prevents breakdown of body tissues. Vegetable oils, whole-grains, dark green vegetables nuts, ready-to-eat fortified cereals.
Folacin (Folic Acid) - May protect against heart disease and cervical cancer. It reduces risk of birth defects. Fortified cereals, beans, spinach, and oatmeal are good source.
Vitamin A - Helps you resist infection, good for night vision, helps in growth and repair of body tissues, helps maintain healthy skin. Good sources of this are sweet potato, carrots, collard greens, apricots, cantaloupe, winter squash, pumpkin, liver, eggs, and dairy products.
Fiber - Although fiber is not a nutrient, it contributes greatly to good health, promotes regularity, and may protect against cancer and heart disease. Beans, peas, raspberries, bulgur, rye wafers, wheat bran, whole-wheat pasta, oat bran, acorn squash, baked potato with skin, some cereals.
Iron - Delivers oxygen in the blood and muscles; good for immune system. Liver and other organ meats, lean meat, egg yolks, whole grain and enriched breads and cereals, dark, leafy greens, and dried fruit.
Vitamin D - Works with calcium and phosphorus to keep bones healthy. Fortified, milk, egg yolks, liver, salmon are good source of Vitamin D. The body makes Vitamin D when exposed to sunshine.
Vitamin K - Essential for blood to clot; protects bones. Kale, Swiss chard, turnip greens, broccoli, onions, some nuts, vegetable oils and meats are rich in Vitamin K.
Niacin - Helps metabolize food; boosts “good” cholesterol, enhances circulation, reduces inflammation; protects the skin, nerves and digestive tract. Chicken, beef, fish, whole grains, dried beans.
A diet which includes a variety of foods provides most of the nutrients you need to stay healthy naturally! It’s true that some foods are better sources of nutrients than others, and it is good to keep as many of these to your diet as possible, especially if you have needs in a certain area. Remember to enjoy eating. It’s been said that you have to have a healthy attitude about eating in order to be healthy!
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