Seniors : 20 fruits and vegetables ideal for a balanced diet

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Together with the practice of a physical exercise and intellectual as regular as possible, follow a balanced diet in the elderly can slow down the natural aging process and prevent certain diseases. Focus on good eating habits to take and, in particular, on fruit and vegetables to be preferred.

 

Keep a supply sufficiently large and varied

 

Age with a good quality of life requires a balanced diet in the elderly. If when we get older, the temptation is often great for less feed, it is an error to avoid since the energy requirement is not decreasing, necessarily, over time. Thus, the recommended dietary allowances (rda) is 36 kcal/kg of body weight for men and women over the age of 60, according to figures from the Anses (national Agency of sanitary safety of food, environment and labour), which was roughly the same level as for adults. Therefore, it is important for seniors to maintain a rhythm of three meals a day, with breakfast, lunch and dinner, as well as a taste in addition in the case of a small hollow. The diet of the elderly should include starchy foods at each meal, protein one or two times per day (meat, fish, pulses, vegetables, egg, etc), four dairy products in the day for calcium and proteins (cheese, yogurt, cream cheese, etc), and five fruits or vegetables per day.

The benefits of fruits and vegetables to the diet of senior citizens

 

The National Programme Nutrition Health (PNNS) of the government recommends the consumption of five servings of fruits and vegetables per day for the entire population. Low in calories, fruits and vegetables are rich in vitamins, minerals and antioxidants. With age, the need for antioxidants is more important, because the cells of senior citizens are less resistant to free radicals (RL), those atoms, which lead to the aging of the organs and weaken the body against diseases. Fruits and vegetables are also rich in fiber, which helps in the proper functioning of the intestinal transit time and sometimes disturbed in the senior, and allow you to obtain a complement of calcium is necessary for bones. According to the WHO (world health Organization), a sufficient consumption of fruits and vegetables can also reduce the risk of cardio-vascular diseases, diabetes and different types of cancers (oral cavity, esophagus, stomach, and colorectal).

Fruits to eat and their benefits

 

Here is a list of fruits to consume regularly, as well as their benefits. All antioxidants have excellent anti-cancer, as they protect the RL :
– citrus fruits (orange, mandarin, clementine, lemon, grapefruit) : an antioxidant rich in vitamin C and vitamin A (prevents the cancers mentioned above, reduces the risk of Parkinson’s disease) ;
– melon : rich in provitamin A and vitamin B9, which helps the renewal of cells (known to be good for preventing various cancers, including cancer of the colon, and to fight against the blood pressure) ;
– blackcurrant : antioxidant rich in vitamin C and minerals (calcium, magnesium, iron) ;
– the currant : antioxidant rich in vitamin C and iron (deemed to be good for the protection of the cells) ;
– blueberries : powerful antioxidant known to be good for memory, rich in minerals ;
– kiwi : antioxidant, rich in vitamin C, and vitamin B ;
– pomegranate : powerful antioxidant said to be effective in preventing cardiovascular disease, neurological and certain cancers (prostate, colon, and breast) ;
– apricots : antioxidant-rich provitamin A ;
– khaki : antioxidant rich in provitamin A, vitamin C ;
– the grape : antioxidant known to be good for the heart ;
– tomato : rich in lycopene (carotenoids, providing some protection against various cancers, including cancer of the prostate).

The vegetables to consume and their benefits


Here is a list of vegetables to consume regularly, as well as their benefits :
– the carrot : antioxidant-rich provitamin A ;
– zucchini : rich in potassium and flavonoids, which can reduce the risk of stroke and heart disease ;
– the broccoli, the cabbage : anti-oxidants and rich in vitamin C ;
– the beets : antioxidant, rich in mineral salts and fibre (deemed good for blood circulation and eye health) ;
– eggplant : powerful antioxidant and rich in fiber ;
– pepper : antioxidant rich in vitamin B6 which improves the muscle metabolism ;
– spinach : rich in provitamin A, vitamin B and iron ;
– dried vegetables (peas, beans, lentils, beans, soy, etc) : antioxidant rich in fibre, vitamin B and mineral salts ;
– green beans : rich in provitamin A, vitamin B, vitamin C and vitamin E, but also minerals (potassium, calcium, and iron).

If you want to include in your diet a very large number of fruits and vegetables, for example, you can follow the principles of the mediterranean diet, a diet perfectly suited to seniors. According to the researchers of the project NU-AGE is funded by the european Union (EU) in the last five years, this diet improves the health of seniors and helps to prevent the development of age-related diseases. Contrary to popular belief, the mediterranean diet don’t forget the protein intake needed for senior citizens since it also includes fish, nuts and seeds in addition to pulses. These proteins are very important to combat muscle loss in senior citizens. Do not forget that good hydration is essential.

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