As As you get older, your body's energy needs decrease and nutrient requirements increase. Although aging is inevitable, many degenerative changes that prevail after middle age can be easily avoided. Recent medical research confirms that good nutrition can prevent or slow down conditions such as osteoporosis, diabetes and heart disease. Good nutrition is an important part of any healthy aging strategy. Let's look at our evolving needs.
Change needs: The body composition of a person changes with age. muscle mass decreases due to obsolescence and increase in adipose tissue. The metabolism slows down and requires fewer calories. A 50-year-old who needs 1,800 calories a day will need 1,440 to 70 years of age.
People who can not reduce their food intake may gain weight. With age, the body absorbs some nutrients less efficiently. An older person will need additional amounts of the following essential nutrients:
. Calcium to prevent osteoporosis and maintain bone health. Include sesame and mustard seeds, leafy greens, figs, milk and dairy products, and fish in your diet.
. Vitamin D, necessary to absorb calcium. Fish oil is the best source of vitamin D. Ghee, butter and eggs also contain a small amount of vitamin D. The best natural source is sunlight.
. Vitamin B12 to build red blood cells and maintain healthy nerves. Eat dairy products, meat, shrimp and eggs.
. Zinc to help compensate for reduced immunity. Cereals, nuts and oilseeds are important sources of zinc.
. Potassium, especially in the presence of high blood pressure or diuretic drugs. Legumes such as green gram, cow peas, red gram, black gram and vegetables such as lotus stems and sword beans are high in potassium. Other good sources are legumes, leafy vegetables and fruits such as bael, limes, peaches and apricots.
. Folic acid, vitamin B, used in the manufacture of DNA and red blood cells, will help reduce blood levels of homocysteine, a compound present in the blood and associated with an increased risk of cardiac disease. Legumes and legumes such as Bengal gram and green gram are rich sources. Green vegetables, beans, spinach and mint are all valuable sources. Others include gingelly seeds and meat.
. Fiber to prevent constipation. Include all vegetables, fresh fruits and whole grains and cereals.
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. Water is one of the most important nutrients. It prevents dehydration. Have at least 12 glasses a day.
Random advice for dull skin: To improve dark and dull complexion, take 1 tablespoon of flour gram, a pinch of turmeric powder, a few drops of lime juice, 1/2 tablespoon of oil. olive oil, 1/2 tablespoon of milk. Mix the ingredients together. Apply the mixture on your skin. Leave it for half an hour. Wash with water.
The idea is to indulge yourself with these anti-aging tips that can really make you wonder.
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