Eating foods that are packed with nutrition is very important for senior citizens. Malnutrition is often a problem as age advances due to medications, dental problems that make it hard to eat, surgery and budget issues, notes MayoClinic.com. The American Dietetic Association states that a healthy diet also helps you keep the body free of disease, keeps your intellect strong and extends quality of life.
Almonds & Walnuts
Almonds contain unsaturated fats which help keep the heart healthy, notes the American Dietetic Association. Walnuts are also a food that boosts the health of senior citizens. Walnuts have omega-3 fatty acids that protect heart health. Walnuts can be served finely chopped to make them easy to chew and put on yogurt, fruits and cereal, notes MayoClinic.com. Eating nuts regularly helps you obtain a wide variety of vitamins and minerals. Walnuts contain vitamins C, B6, A, E and K. Almonds contain vitamins E and B6. The vitamins in nuts help the body function at its best and work to promote a strong immune system.
Yogurt
Yogurt contains calcium and vitamin D, which is important in the adult diet to help keep bones strong, according to the American Dietetic Association. This food is easy to eat, even if you are feeling unwell. It is also easy to transport for senior citizens on the go with a busy schedule.
Salmon
Salmon is easy to eat as it is soft and moist. Salmon is a very healthy food for senior citizens. It contains omega-3 fatty acids that help heart health. This food also contains potassium, which helps muscles perform optimally and helps prevent fatigue. Salmon also contains vitamins B6 and B12, which help boost energy levels, notes the Cleveland Clinic.
Milkshakes
For senior citizens who have difficulty eating, a milkshake is a food they often can tolerate. This snack, when made with low-fat milk and low-fat ice cream, offers nutrition and calories if you have been ill and cannot eat solid foods. The calcium and vitamin D in the milk will keep your bones strong. Senior citizens should have three servings of vitamin D and calcium each day, notes the American Dietetic Association.
Foods with Zinc
Foods with zinc help wounds to heal and promote strong vision, notes the American Dietetic Association. Some foods with a strong level of zinc include brown rice, oatmeal, black eye peas, kidney beans, lentils and cheese, reports the Cleveland Clinic.
Dark Green Leafy Vegetables
Dark green leafy vegetables are important foods that provide fiber for older adults, says the American Dietetic Association. They also have high levels of potassium, which helps regulate blood pressure. The vegetables are also rich in vitamins A, C, K and iron. Healthy dark green leafy vegetables include broccoli, Brussels sprouts, spinach, arugula, collard greens, kale, mustard greens and Swiss chard.
Vegetables Vitamin C and Fiber
Vegetables including asparagus, bell peppers, broccoli, carrots, garlic, onions, spinach and tomato are super foods with high levels of vitamins including vitamin B6 and vitamin C, according to the Cleveland Clinic. Vitamin C helps your body stay energetic. These vegetables also add fiber to the diet to help the digestive system function at its best.
Fruits
Apples, apricots, bananas, berries, oranges, kiwi and cantaloupe are super foods says the Cleveland Clinic. These healthy foods are low-calorie and contain vitamin C and fiber. Eating a wide range of fruits is important to help senior citizens maintain energy and stay hydrated.
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