Older adults need to eat the right types of food. It ensures good health and helps them stay active. Below are certain nutrients that most seniors need.

Calcium

Calcium helps to strengthen bones and teeth. It's one of the most important nutrients for seniors. Some sources of calcium are cheese, yoghurt, low-fat milk, canned fish, leafy vegetables, fortified cereals, and fortified plant-based beverages.

Vitamin D

Vitamin D also helps with bones and muscles. The sun gives the best vitamin D. Seniors can spend a few minutes each day getting some sunlight. Other sources include eggs, salmon, fortified foods, liver, whole milk, sardines, or supplements.

Dietary Fibre

Fibre-rich foods help to reduce the risk of heart disease, Type 2 diabetes, and other illnesses. Good sources of dietary fibre include cereals, lentils, whole-grain bread, beans peas, whole fruits, and vegetables.

Vitamin B12

Seniors might not be able to absorb enough vitamin B12 from the foods they eat. It can also be gotten from dairy products, fish, seafood, lean meat, and fortified breakfast cereals. Some supplements and multivitamins also contain vitamin B12.

Potassium

Older adults need to consume enough potassium and reduce their salt intake. It helps to lower the risk of high blood pressure and hypertension. Some sources of potassium include beans, vegetables, fruits, and low-fat dairy products.

Protein

Protein is a very important nutrient for seniors. It needs to be included in most of their meals. Some good sources of protein are fish, eggs, meats, seafood, beans and pulses, whole grains, nuts and seeds, dairy, and soy products.

Low saturated fats

Older adults should eat monounsaturated and polyunsaturated fats. Foods that are low in saturated fats help to prevent heart disease. Fish, vegetable oil, avocados, seeds, and nuts are good examples.