What Diet For The Elderly?

Foods recommended for the elderly are those whose nutritional quality helps protect the intestinal flora and reduce inflammation. What are they ?

Certain foods take on their importance in the diet of the elderly. Indeed, these people need to make some changes to their usual diet. It is essential to reduce the risks of developing certain pathologies, while reducing the ailments specific to age.

In this article, we present to you a series of foods that are fundamental for the elderly. However,  remember that these people also need a varied diet. Plus, regular exercise can help relieve many of the age-related pains.

Yogurt, an essential product in the diet of the elderly

As we age, the intestinal flora deteriorates considerably. Its diversity is diminishing and its functionality is diminishing. To overcome this, it is essential to regularly consume yogurt and fermented dairy products. In this way, you are supplying the body with a good amount of probiotics. These will then take care of populating the intestinal tract.

According to an article published in the journal Osteoporosis International , the administration of this type of food in the elderly is associated with an improvement in intestinal health as well as in bone density. However, not all yogurt is good. It is much better to choose those which are made with whole milk,  and which do not contain added sugar.

Apples to improve the intestinal flora

Just as probiotics are necessary,  a portion of soluble fiber is also essential  to recover bacterial diversity. The best food to fulfill this function is the apple. This fruit actually contains an interesting amount of pectin, a dietary fiber capable of fermenting in the intestine.

This fermentation then makes it possible  to obtain short-chain fatty acids having an anti-inflammatory power,  as well as a selective growth of the intestinal flora. This is what this study carried out in 2017 specifies.

Therefore, an effective strategy to restore the microbiota may be to ingest apples and yogurt at the same time. Soluble fiber protects bacteria from stomach acidity. This allows more of them to reach the intestine in order to colonize it.

Blue fish twice a week for the elderly

Another essential food in the diet of the elderly is blue fish. It actually contains a significant amount of omega 3 fatty acids,  with a great anti-inflammatory capacity.

Its regular ingestion is associated with reduced cardiovascular risks, one of the leading causes of death worldwide. However, it is advisable to opt for small blue fish.

Larger ones can contain significant levels of mercury, a highly neurotoxic metal. In addition, it is better not to fry this type of food. Fried foods destroy omega 3 fatty acids and convert them into trans fats , which present an inflammatory risk and are harmful to our health.

Blue fish should be in the diet of the elderly at least 2 times a week. The best cooking methods are broiling, baking, or steaming. Their accompaniment should be based on various vegetables rather than foods rich in carbohydrates.

Feeding the elderly: a very important role

Seniors go through a variety of physiological and hormonal changes. In order to lessen the effects of these upheavals, it is necessary to make changes in the diet. For example, the inclusion of foods with anti-inflammatory and antioxidant character is essential.

One of the alterations of greatest concern to experts in old age is the loss of diversity in the microflora. This can lead to a deficit in the assimilation of certain nutrients. As well as a decrease in the production of short-chain fatty acids.

To counteract this effect,  it is a good idea to increase the consumption of fermented dairy products and soluble fiber. In addition, the establishment of probiotic supplementation may be considered.

In order to control systemic inflammation, it is also necessary to increase the intake of blue fish. This class of foods contains a lot of omega 3 fatty acids in their composition.

Their anti-inflammatory property is essential at this stage of life. However,  you should avoid eating large fish too often  as their mercury content could end up being harmful.