Older people need to pay more attention to their diet than anyone else. Dietitian Özden Örkcü said that the amount of energy a person needs daily varies depending on his age, height and how active he is.
Dietitian Özden Örkcü says, “However, since you tend to lose muscle mass and your activity levels tend to decrease with age, your calories may need to decrease as well. This does not necessarily mean that you need less nutrients. In fact, it will be enough to get the foods you need for essential nutrients such as carbohydrates, fats, proteins, vitamins, minerals, fiber and water by paying attention to balanced and portion control.” said.
EAT THREE PORTIONS EVERY DAY
Dietitian Özden Örkcü listed the vitamins, minerals and foodstuffs needed by the elderly as follows:
Calcium and Vitamin D: Adults over 70 need more calcium and vitamin D than their younger counterparts to help maintain bone health. To meet these needs, choose calcium-rich foods and beverages, and be sure to consume three servings of low-fat milk, yogurt, and cheese each day.
Other sources of calcium include fortified cereals, dark green leafy vegetables, soft-bone fish, salmon, sardines, leafy greens such as spinach, kale and bok choy, sesame (and tahini) and almonds, and fortified plant-based beverages. Sources of vitamin D include fatty fish such as salmon, eggs, and fortified foods and beverages. If you are taking a calcium supplement or multivitamin, be sure to take supplements containing vitamin D.
Vitamin B12: With aging, vitamin B12 deficiency can be seen or its absorption in the body may decrease due to many reasons such as being alone, using drugs, loss of appetite, loss of taste, difficulty in chewing and swallowing. Its deficiency can lead to neuropsychiatric disorders such as depressive disorders, cognitive and mood disorders, tendency to violence, fatigue, delirium and paranoid psychosis. Fortified grains, lean meats, fish, and seafood are sources of vitamin B12.
Dietary fiber: With age, the gut flora may deteriorate, dietary fiber may also help lower your risk of heart disease and lower your risk of Type 2 diabetes. In addition to fruits and vegetables containing dietary fiber, whole grain breads, peas and dried legumes can be given as examples.
ATTENTION TO THE USE OF SALT
Potassium: In addition to limiting your sodium (salt) intake, consuming enough potassium can reduce your risk of high blood pressure. Fruits, vegetables, beans, and low-fat or fat-free dairy are all sources of potassium. Also, choose foods with little or no salt and add flavor to dishes with spices.
MEDITERRANEAN TYPE NUTRITION MUST BE PREFERRED
Know your fats: Most of the fats you eat should be primarily polyunsaturated and monounsaturated fats found in oilseeds such as nuts, avocados, vegetable oils (like olive oil), and fish. Choose foods low in saturated fat to help reduce your risk of heart disease. Aging does not only harm the body; It also affects the mind. Many older people are afraid of seeing the early warning signs of Alzheimer’s or dementia, so a healthy, balanced, Mediterranean diet should be followed.
WALNUT CONTAINS READY MELATONIN
Emphasizing the importance of walnuts in the nutrition of elderly people, Dietician Özden Örkcü concluded his words as follows:
“Melatonin is a hormone secreted by the brain. This hormone plays a role in a mechanism that controls sleep and also shows a very strong antioxidant property. Walnuts contain the ready-to-use form of melatonin in the human body.
Melatonin can eliminate sleep problems in people who work at night and suffer from sleep disorders due to the time difference. The production of this hormone decreases as the body ages and this decrease only causes sleep disorders.
WALNUT CAN REDUCE THE RISK OF CANCER
It has also been seen in studies that walnuts can reduce the risk of cancer due to their antioxidant properties, delay or reduce the development of very strong diseases such as Parkinson’s and Alzheimer’s, which damage the cardiovascular and nervous system. Walnuts are a rich source of omega-3 types of fat.”