Some foods become important in the diet of older people. In fact, this population needs to make some changes to their usual diet. These reduce the risk of developing certain pathologies, while at the same time mitigating the ailments of age. However, it should not be forgotten that these people also need a varied diet. In addition, the practice of physical exercise on a regular basis can help to alleviate many of their ailments.
Older people undergo a number of physiological and hormonal changes. To alleviate the effects of these changes, it is necessary to make variations in their usual diet. The inclusion of anti-inflammatory and antioxidant foods is essential.
One of the alterations that most concern the experts, during the third age, is the loss of the diversity at the level of 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 advisable to increase the consumption of fermented dairy products and soluble fibres. In addition, the inclusion of a probiotic supplement may be considered.
In order to keep systemic inflammation under control, it is necessary to increase the consumption of oily fish. This class of foods contains omega-3 fatty acids in its composition.
Their anti-inflammatory effect is essential at this stage of life. However, eating large fish frequently should be avoided, as their mercury content may be harmful.
Yogurt, one of the best foods for the elderly
During old age, the intestinal flora is greatly altered. Their diversity is reduced and their functionality is diminished. To alleviate this process, regular consumption of yoghurt and fermented milk is essential. In this way, a good quantity of probiotics are provided to the organism, which will be in charge of populating the gastrointestinal tract.
Apples to improve the intestinal flora
In the same way that probiotics are needed, a ration of soluble fibre is also essential in order to recover bacterial diversity. The best food to fulfil this function is the apple. It has an interesting amount of pectin in its composition, a dietary fibre capable of fermenting in the intestine.
Twice-weekly oily fish for the elderly
Another essential food in the diet of older people is oily fish. This type of product has a significant amount of omega-3 fatty acids, with a high anti-inflammatory capacity. Its regular intake is associated with a reduction in cardiovascular risk, which is one of the leading causes of death in the first world. The preferred preparation methods are grilled, baked or steamed. Its accompaniment should be based on varied vegetables, rather than high-carbohydrate foods.