As you age, you’ll notice several changes on your mind and Body. This is normal part of the process. This happens as a result of aging of the cells. Eventually, these old cells die which can be because of their programming or exposure to damaging substances such as radiation.

When cells die, the functioning of the body is reduced. Hence, you cannot expect to function the same way as before.

Changes in the Body Due to Aging

Aging can cause the organs to function less efficiently. This has something to do with cell death.

When an organ loses some of its cells, it would not be able to function as good as before. In the brain, for instance, the lost of its cells can lead to problems in memory or control of body movement. This what usually happens in the cases of Alzheimer’s and Parkinson’s diseases.

The bones and joints are the other parts of the body affected by aging. The bones become less dense because calcium is less absorbed by the body. This makes old people more susceptible to fractures. The cartilage, which is the connective tissue that acts as cushion between the bones of the joints, thins as a result of wear and tear for years of use. This makes the aging population more susceptible to osteoarthritis.

There are also noticeable changes on muscle mass as one ages. A person typically loses about 10 to 15 percent of muscle mass and strength all throughout his/her adult life.

Diet for Aging Well

Although more older adults are reported to have heart disease, Alzheimer’s, osteoporosis, and other chronic diseases, one can actually avoid them. The risk for having these diseases increases with one’s sedentary lifestyle and unhealthy eating. This is why the more you age, the more you should be more conscious of your lifestyle.

Vitamin C

Also known as ascorbic acid, vitamin C is a water-soluble vitamin that protects the cells from the damaging effects of free radicals.

Vitamin C is needed by the body for the repair of tissues, wound healing, and for maintaining teeth and bones. This vitamin is also vital for the body’s absorption of iron and for making collagen. Some of the best sources of vitamin C include citrus fruits, bell peppers, kale, broccoli, papaya, strawberries, and cauliflower.

Vitamin D

Vitamin D is a vital nutrient needed by the body for calcium absorption. It is needed to ensure that there is the right concentration of calcium and phosphate which are needed for bone mineralization. Insufficient intake of vitamin D can lead to bone brittleness, increasing one’s risk of osteomalacia and osteoporosis.

Some of the good sources of vitamin D include fatty fish, fish liver oils, and fortified products like fortified milk, milk products, and cereals.

Vitamin E

Vitamin E is a fat-soluble vitamin that helps the body fight off infection. Aside from boosting the immune system, it also helps prevent blood clotting by widening the blood vessels.

Research shows that vitamin E can help older adults remain mentally alert and active. It also shows to help prevent decline of mental function and reduces the risk of Alzheimer’s disease as well as age-related macular degeneration.

Vitamin E can be found in several foods including vegetable oil, nuts (peanuts, hazelnuts, almonds), seeds, green vegetables, and in fortified foods like cereals, fruit juices, and spreads.

Antioxidants

Like vitamins C and E, antioxidants also provide protection against free radicals. Free radicals are formed by the body as a response to exposure to UV rays, pollution, and smoking. The buildup of these free radicals in the body can speed up aging and contributes to the development of diseases like heart disease, osteoarthritis, and cancer.

Goji berries, wild blueberries, dark chocolate, pecans, artichoke, and cranberries are some of the foods high in antioxidants.

Calcium

Calcium is considered to be one of the most important minerals in the body. It helps in keeping healthy bones and teeth, releasing hormones and other chemicals, and in receiving and sending nerve signals.

This mineral is needed by the body especially as you age. Research has it that a decline in calcium intake increases one’s risk of having brittle bones and consequently, fractures.

You can get calcium in white beans, canned tuna, bok choy, dried figs, kale, almonds, black-eyed peas, oranges, sesame seeds, and seaweed. Calcium can also be found in fortified food items like oatmeal, tofu, and soymilk.

Folic Acid

Folic acid is the synthetic form of folate. Both folic acid and folate are water-soluble B vitamins that help in the proper absorption of nutrients in the body.

Folic acid’s ability to reduce a chemical called homocysteine in the blood makes it vital for the prevention of heart and blood vessel diseases. There are also studies showing the role of folic acid in reducing cognitive decline.

You can get folic acid from nuts, dried beans, lentils, dark green vegetables such as broccoli, citrus fruits, avocado, and fortified grain products. Natural supplements like ageBgon are also a good source to get many benefits you need. AgeBgon has many great ingredients like the highest quality Vitamin A, Vitamin C, Vitamin E, and more.

Eating well is vital especially as you age. Making a choice to eat the right amount and quality of food now can ensure you of a healthy “you” in the future. So, eat well to live well.

References:
https://www.merckmanuals.com/home/older-people%E2%80%99s-health-issues/the-aging-body/changes-in-the-body-with-aging
http://www.webmd.com/healthy-aging/features/aging-well-eating-right-for-longevity
https://draxe.com/top-10-high-antioxidant-foods/
https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid
http://www.health.com/health/gallery/0,,20745689,00.html
https://medlineplus.gov/ency/article/002412.htm
http://www.webmd.com/healthy-aging/nutrition-world-2/missing-nutrients
http://greatist.com/health/18-surprising-dairy-free-sources-calcium
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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