Springtime Nutrition Tips for Senior Health

Along with regular exercise, a healthy diet is important at any age and becomes increasingly more essential as we get older. Incorporating foods rich in vitamins and minerals can help seniors maintain physical strength as well as mental wellness. Our Southview Senior Communities have trained chefs who carefully plan meals with resident health and nutritional needs in mind. And with spring officially here, we wanted to point out some springtime nutrition tips for senior health. Keep reading to learn more.

Protein

As we age, changes in our bodies affect muscle fibers and muscle tone, which naturally decreases strength and muscle mass. But a healthy lifestyle that includes exercise and a balanced diet can help mitigate age-related muscle loss. It’s important for seniors to have a protein-rich diet for:

• Maintaining strength, flexibility, and independence. Protein supports muscle repair and growth, particularly with exercise or after an injury.
• Aiding immunity. The body uses protein to produce antibodies for maintaining a healthy immune system, which is especially important as seniors are often more susceptible to illness.
• Promoting overall health. Protein supports cognitive function and helps maintain bone density.

There are a number of ways in which seniors can incorporate protein-rich foods into their daily diet. One of those is through animal-based proteins, such as lean meats, fish, poultry, and eggs. These types of proteins contain the necessary amino acids for muscle repair and growth. Eggs also provide vitamins and nutrients that help protect against certain chronic diseases, including diabetes and heart disease.

Dairy products like cheese, especially mozzarella and cheddar; cottage cheese; and yogurt, Greek yogurt in particular; are excellent sources of both protein and calcium. Calcium is important for maintaining healthy bones and teeth as well as muscle and nerve function.

Beans, lentils, and nuts are plant-based proteins that are also high in fiber, which promotes digestive health.

Produce

Fruits and vegetables provide a host of vitamins and minerals that help support the immune system, reduce the risk of some chronic diseases, aid in digestion, and promote overall well-being.

Spring is a great time for seniors to visit farmers markets or stock up on seasonal items at the grocery store to balance at-home meals and snacks with things like:

• Blueberries: This heart-healthy berry is high in antioxidants that can reduce inflammation and promote brain function.
• Spinach: Packed with vitamins and high in fiber, spinach helps with digestion, supports bone and cardiovascular health, manages blood sugar, and promotes immune function.
• Peppers: Loaded with vitamins, beta-carotene, and potassium, peppers can improve vision and promote brain health. They’re also high in fiber, which helps control blood sugar and digestion.
• Asparagus: A good source of vitamins, minerals, antioxidants, and fiber, asparagus supports overall health and may help protect against heart disease, diabetes, and certain types of cancers.
• Peas: These versatile vegetables are often added to various dishes and provide a host of health benefits due to their protein- and nutrient-rich nature. Peas can help improve digestion, maintain muscle mass, and manage blood sugar.
• Strawberries: High in vitamin C, minerals, and antioxidants, strawberries help guard against age-related health problems and promote cognitive function, immune system support, and heart health.
• Carrots: As a source of beta-carotene, carrots help promote eye health and can reduce the risk of conditions such as cataracts. They’re also packed with potassium and fiber, helping to regulate cardiovascular function and digestive health.

Hydrate

Another big part of maintaining a healthy diet this spring and beyond is staying hydrated. Many people of all ages don’t drink enough water. Oftentimes, seniors try to drink less water to avoid frequent trips to the restroom. Additionally, our bodies’ thirst signals diminish with age, so it can be difficult to know when the body needs hydration.

Drinking water helps ward off the potential for urinary tract infections and maintains blood pressure. So, it’s important for seniors to stay hydrated, even if they don’t necessarily feel thirsty.

Southview Prioritizes Senior Health and Nutrition

These springtime nutrition tips are just the tip of the iceberg but a great place to start for senior health maintenance. At all our Southview Senior Communities, we prioritize resident nutrition, health, and overall well-being with healthy meals prepared onsite, activities and events for all abilities and ages, and a friendly, welcoming environment. Learn more about the Southview location nearest you and schedule a tour today.