If you are over 60 what should you be eating ?
Vitamins are vital as we age.
Physiological and psychological changes occur which have a direct effect on your nutritional requirements. Our bodies becomes less efficient at absorbing and utilizing many vitamins and minerals.
Long-term use of prescription drugs can also reduce the absorption of certain nutrients.
At the same time, many people find their appetite decreases with age due to increasing inactivity, change in taste buds and dental problems.
The need for vitamins and minerals stays the same however and in some cases increases. It therefore becomes even more important that the foods we do eat are healthy and nutritious.
Digestive problems such as constipation, piles and diverticular disease are more common in the over 60’s and a high-fibre diet can help. In addition to increasing our fibre intake we need to ensure good hydration. Ensuring we drink plenty of water allows the fibre to work.
Some probiotic yogurts can also help reduce constipation but choose one that states on the label that it improves gut transit time. Our sense of smell and taste reduce as we age but instead of extra salt try adding herbs, spices and other flavourings.
Eating plenty of foods rich in B12 is important and an increased intake of oil-rich fish is good for both joints, brain hair and nails.
Calcium and vitamin D are boht important for good bone health. The body can make vitamin D sunlight on the skin, but as we get older some people tend to spend less time outside, so make sure your diet contains at least 10 micrograms of vitamin D.