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Healthy Food For The Elderly Or Aged.

Healthy Eating for Elderly or Aged.



Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats,  protein, vitamins, minerals and water.

Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

But as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.


Minerals and vitamins

You should try to make sure you are getting the right amount of certain vitamins. The following minerals and vitamins are important in the later years of life.


Osteoporosis is a major health issue for older people, particularly women.

This is where bone density reduces and so the risk of fractures increases.

Good sources of calcium are dairy products such as milk, cheese and yoghurt. Choose lower-fat varieties when you can.

Calcium is also found in canned fish with bones, such as sardines.

Other sources of calcium include green leafy vegetables (such as broccoli, cabbage and spinach), soya beans and tofu.


You should eat plenty of iron-rich foods to help keep up your body’s store of iron.

The best source of iron is red meat. It can also be found in:

  • pulses (such as peas, beans and lentils)
  • oily fish such as sardines
  • eggs
  • bread
  • green vegetables
  • breakfast cereals with added vitamins


Vitamin C effects on elderly.

Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal.

Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.

Vitamin A

Having too much vitamin A (more than 1.5mg of vitamin A every day, from food or supplements) might increase the risk of bone fracture.

Liver is a rich source of vitamin A, so you should avoid eating liver or liver products such as pâté more than once a week, or you could eat smaller portions.

Vitamin D

Vitamin D is an essential vitamin for everyone, to help develop and maintain healthy bones, teeth and muscles.

You get vitamin D from three main sources:

  • sunlight
  • food
  • Vitamin D supplements

Healthy Food For The Elderly Or Aged. 1 NaijaNoWell

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