19 nutritious foods good for the elderly

As people get older, they often encounter many health problems. Therefore, taking care of the elderly requires meticulousness, perseverance and closeness along with a scientific diet. Let’s take a look at 19 nutritious foods for the elderly to improve health in the following article.

1. Bird’s nest

How to create nutritious food for the elderly? Bird’s nest, or bird’s nest, is one of the good foods for the elderly. Bird’s nest has high nutritional value, providing essential substances for the body such as phosphorus, iron, magnesium,… to help improve health, accelerate the regeneration of cells in the body, helping the elderly to grow faster. Enhance memory and restore health quickly.

2. Bitter melon (bitter melon)

Bitter melon, also known as bitter melon, is one of the best fruits and vegetables that improves the health of older people. Bitter melon has a bitter taste, cold properties, and has the effect of clearing heat and detoxifying, reducing fever, relieving colds, and enhancing resistance. In particular, bitter melon is very effective in treating diabetes for the elderly.

In addition, for older people who have problems with hypertension and cardiovascular problems, regularly using tea and bitter melon juice can be effective in reducing unhealthy blood fats, preventing cardiovascular diseases.

3. Gotu kola, spinach

The composition of spinach and pennywort contains many amino acids, vitamins and minerals. Vegetables are rich in protein, which can replace animal protein, helping to limit calcium metabolism disorders that cause osteoporosis and kidney stones. The vitamin K content in vegetables helps reduce the risk of bone fractures and lower blood pressure in older people.

4. Amaranth

As a good food for the elderly, amaranth contains many vitamins A, B, C, PP and more than 10 different amino acids that are beneficial for health. Amaranth is soft, very easy to prepare and use in daily meals such as combining with shrimp and meat to cook soup, or simply boiling,…

According to traditional medicine, this is a leafy vegetable that has the effect of clearing heat, detoxifying, cooling the liver, and treating constipation, especially in the elderly. It also helps the elderly prevent cardiovascular disease because it is rich in potassium, which plays an important role in cardiovascular function.

5. Carrots

Carrots are not only nutritious food for the elderly but also for everyone. We can eat them raw, make salads or cook them depending on each person’s preferences.

Carrots contain a lot of beta-carotene, which is then converted into vitamin A to help us have healthy and beautiful eyes and prevent cataracts in old age. When you eat carrots regularly, your blood pressure will be in a stable state, within a controllable range.

Carrots help prevent the risk of heart disease because they are rich in carotenoids. In addition, substances found in carrots such as alpha-carotene and lutein also protect your heart and help it function effectively.

6. Pumpkin

Pumpkin contains a lot of starch, protein, vitamin B, vitamin C and is a food rich in nutrients and has medicinal effects. It is a fiber-rich fruit that helps slow down the digestive process in the stomach, making you feel full longer and curbing cravings.

Pumpkin contains a lot of vitamin A to help increase flexibility, which is essential for tissues to protect against pathogens. In addition, vitamin C also acts as an immune booster against infections. In addition, the carotene contained in pumpkin is converted into vitamin A to maintain physical strength. There are also calcium, potassium, and sodium in pumpkin, suitable for elderly people with high blood pressure, preventing osteoporosis.

7. Cauliflower, cabbage

Among vegetables, cauliflower and cabbage are known as nutritious foods for the elderly thanks to their anti-aging properties. The enzyme in cauliflower is nicotinamide mononucleotide, which converts into a substance that provides nutrients and energy for metabolism and regeneration of aging cells. Besides, cabbage and cauliflower also contain beneficial compounds broken down into fatty acid chains, which help reduce the risk of inflammatory diseases.

8. Beans

When it comes to good, quality foods that help the elderly, beans cannot be ignored. In elderly people, the digestion and absorption of bird’s nest protein can easily cause protein deficiency. That’s why we should eat nuts that are rich in oil to help prevent cardiovascular diseases. Not only that, eating beans helps prevent cancer and is very good for health.

9. Sesame

Sesame contains a lot of magnesium, a vasodilator that helps reduce blood pressure. Besides, regularly eating sesame has the effect of preventing cancer because they contain many essential vitamins, minerals as well as phytate, a compound that prevents cancer, is an antioxidant and reduces the effects of harmful substances. free radical. In addition, eating sesame also enhances bone health, improves digestion, reduces inflammation, improves oral health, etc.

10. Fresh fish

Fresh fish contains a lot of Omega-3 which reduces blood clotting, is anti-inflammatory and reduces blood pressure, reducing the risk of stroke and cardiovascular diseases. In addition, high levels of Omega-3 in fish oil reduce tissue inflammation, reducing symptoms of autoimmune diseases, psoriasis, and rheumatoid arthritis.

11. Lac

One of the nutritious foods for the elderly is peanuts. Peanuts are rich in unsaturated fats that help protect and prevent cardiovascular diseases. In addition, oleic acid is a strong antioxidant, limiting aging. Niacin helps increase memory energy, control the amount of cholesterol in the blood, cut bad cholesterol and increase good cholesterol that is beneficial for health.

12. Tofu

Tofu contains many ingredients, mainly protein, which reduces cholesterol levels in the blood, prevents aging, and prevents osteoporosis. Tofu is easy to prepare into many different dishes, very easy to eat and good for health, especially for the elderly.

13. Milk

The nutritional composition of milk has an extremely good effect on the health care process of the elderly. As you get older, your body often becomes weaker because it is affected by many harmful factors. Therefore, you should add cups of warm milk to your daily menu.

14. Seafood

When you get old, you will often encounter diseases such as osteoporosis, bone and joint pain, cracked or broken bones, etc. Substances such as calcium, protein, vitamin D, etc. found in seafood will protect you and reduce the risk of suffering from the above mentioned diseases.

15. Porridge

The elderly’s stomach shrinks and can hold less. If you use solid, indigestible foods, it will hinder absorption. In particular, the elderly often suffer from constipation, so they should use soft, liquid dishes, etc. You can cook other nutritious foods such as beef, shrimp, mushrooms, etc. with porridge to help the elderly absorb more easily.

16. Lingzhi, red ginseng, cordyceps

One of the nutritious foods for the elderly cannot help but mention Ganoderma, red ginseng, and cordyceps.

• Red ginseng is good for the elderly, prevents cancer, reduces cancer growth, enhances physical strength, regulates blood pressure, and detoxifies the liver.
• Lingzhi medicine is effective in protecting the liver, detoxifying, eliminating phlegm, and is good for the stomach. There are many different types of red ginseng to help you choose the most suitable one.
• Cordyceps supports the treatment of diseases such as cancer, kidney diseases, regulates blood sugar, reduces blood cholesterol, and is very good for people who have just recovered from illness.

17. Brown rice tea

Brown rice tea, although many people are still unfamiliar with this name, is actually very effective for people with diabetes, preventing cardiovascular disease, preventing degenerative diseases, and stopping the symptoms of diabetes. premature aging. Strong antioxidants found in brown rice such as CoQ10, alpha-lipoic acid, Caroteniod, Selenium,… help the body prevent and reduce the risk of diseases caused by free radicals.

18. Artichoke tea

Artichoke tea is one of the types of tea that has very good effects for the elderly. Tea has the effect of cooling the liver, clearing bile, increasing bile excretion, providing fiber and reducing cholesterol in the blood. Elderly people should use this type of tea using 3-5 artichoke tea bags a day.

19. Honey

Honey is a very essential and familiar food in everyday life. Besides, honey also has a very good effect in preventing high blood pressure in the elderly, is good for the digestive system in the elderly, and treats respiratory diseases in the elderly.

Above are nutritious foods for the elderly that are very good for health care and quick recovery.