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나이에 따라 필요한 영양소가 다르다.
젊었을 때는 성장과 생식에 필요한 것들이 중요하나,
50이 넘어서면 질병을 예방하고 건강을 유지하는데 초점이 맞춰진다.
신진대사가 느려지고 에너지원을 얻고 이용하는 능력이 저하되기 때문에 무엇을 먹느냐가 중요해지고,
특정 비타민이 더 필요해진다.
어떤 음식을 먹어야 할까?
1. 섬유질이 풍부한 음식
2. 신경계와 신진대사에 중요한 B12가 많은 고기나 강화처리된 시리얼.
3. 미각 회복과 침 생성에 도움을 주는 심황과 계피
4. 물
5. 뇌졸증과 심장병에 강한 칼륨이 풍부한 음식. 감자, 아보카도, 피스타치오 등
6. 뼈, 근육, 신경계에 중요한 칼슘이 풍부한 음식
7. 눈에 좋은 녹잎채소
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Though you may eat the same foods you've always eaten since you were a kid, the fact is your nutritional needs change throughout your life. "In youth, it’s all about growth and maintaining a body that can procreate," says nutrition and fitness expert Dr. Pamela Peeke, author of The New York Times bestseller "The Hunger Fix." "After the age of 50, the goal is to prevent disease by maintaining an optimally healthy and active mind and body." Being in the best health possible means what we eat as we age matters. "As we get older, metabolism slows and the body’s ability to break down and use it’s fuel sources becomes less efficient," says Dr. Peeke. In addition, certain vitamins become more important to help protect against diseases and health issues.
Read on to find which foods you should be eating to keep your body strong and mind sharp over time.
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Fiber-rich foods like raspberries
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Senior women and men should aim for about 25-30 grams of fiber per day
Some of the best fiber sources: raspberries, which according to the Mayo Clinic have 8 grams per cup; lentils, 15.6 grams per cup; and green peas, 8.8 grams per cup.
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Corn flakes and other B12 foods
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"As the body ages, the stomach’s acidity decreases and as a result it’s harder to get enough vitamin B12 in your diet," says Dr. Peeke. Stomach acid helps release vitamin B12 from food, and B12 is important because it helps maintain a healthy nervous system and key metabolic processes.
People over 50 typically should get 2.4 micrograms of B12 every day.
Foods that come from animals, such as meat, eggs, seafood and dairy, have the highest amounts of B12, but you can also get the vitamin from B12-fortified foods such as whole-grain cereals.
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Turmeric and cinnamon
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Another thing to go as we get older—taste.
"Aging produces a decrease in saliva production and ability to perceive taste," says Dr. Peeke. That means you might want to start experimenting with different spices, including turmeric. "Turmeric has been shown to boost immune function and also decrease joint inflammation and prevent arthritis in older women," says Dr. Peeke. Other research has shown turmeric, and it's main active compound curcumin, may have a real affect on preventing Alzheimer's and some forms of cancer.
Another spice to add into your cooking rotation: cinnamon. "Cinnamon is well known as an anti-inflammatory and anti-microbial agent," says Dr. Peeke. Cinnamon also helps to maintain control of blood sugar since it slows the rate at which the stomach empties after meals, which evens out blood sugar highs and lows. "Studies also suggest a therapeutic use of cinnamon for type 2 diabetes, as it appears to improve the body's sensitivity to insulin," she says. "Having as little as one gram of cinnamon daily was shown to reduce blood sugar, triglycerides, LDL (bad) cholesterol, and total cholesterol in people with type 2 diabetes."
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Water
Our sensation of taste declines as we age, so also does thirst, which means dehydration is more common. Water is also important to optimize the body's metabolic functions. "Women need nine cups of water, while men should drink 13 cups daily," says Dr. Peeke. "If you’re more physically active and also live in a hotter climate, you’ll need more."
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Bananas and other potassium sources
It's a fact that the risk of stroke and heart disease increases as we age. One way to help lower your risk: Eat foods that are excellent sources of potassium like bananas and avocados.
A recent study of women aged 50 to 70 found that those who ate the highest amounts of potassium were least likely to experience a stroke. Potassium also can play a key role in lowering blood pressure, according to the World Health Organization.
The recommended daily amount of potassium you should be getting is 4700 mg.
Foods rich in potassium are potatoes, with almost 900 mg in one potato; bananas, 400 mg in one banana; avocado, over 700 mg per cup; and pistachios, with a whopping 1200 mg per cup.
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Calcium-rich foods
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"Calcium is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles and nervous system," says Dr. Peeke. The goal is to consume 1200 mg daily for men and women, but intake, Dr. Peeke continues, is an issue for men and women because of two things:
Consuming enough calcium can be a problem for people who are lactose intolerant, a common problem as you age.
Not having enough vitamin D in your body, which is necessary for you to absorb calcium (and also helps to boost immune function.) "Research has shown that as you age, your access to sunlight as well as vitamin D-rich foods, topped by absorbing D less efficiently, all contribute to significantly below normal levels of this all-important vitamin," she says.
How to combat these two issues?
"If you are lactose intolerant, eat leafy greens such as collards, mustard, kale, and bok choy," says Dr. Peeke. "You can also try canned salmon (with bones) and sardines, as well as tofu that has been made with a calcium compound."
As for getting enough vitamin D, ask your doctor to test your vitamin D level. The goal is to be within 50-70 nmol/L. If your D is low, solutions include: eating D-rich foods; getting that 15 minutes in the sun every day; and taking a supplement recommended by your doctor.
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Broccoli and other leafy greens
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Protecting your eyes is key as time goes on, particularly since many eye problems come with aging.
Lutein, related to beta carotene and vitamin A, is a valuable nutrient you need to optimize vision and prevent macular degeneration. And most people over 50 don't get enough of it. Green leafy vegetables, along with grapes, oranges, and egg yolks, are excellent sources of lutein.
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(인용: Ellen Breslau, Grandparents/ Huffpost)