Complete diet for the elderly: 5 nutrients that improve muscle strength, intestinal balance and overall health | Health

Elderly people may need a diet which covers all the nutritional needs of old age. As the body undergoes natural changes due to aging, as muscle lossSlower metabolism and reduced bone density, it becomes crucial to prioritize foods that support health in a holistic manner, taking care of all the key functions of health, from cognition to metabolism.

Khushboo Jain Tiberwala, SMEs and advisor – nutrition, MERU LIFE, shared with HT LIFESTYLE the vital nutrients necessary to help the elderly to remain healthy, targeting all the essential pillars of aging, bone health, intestinal balance, cognitive health and muscle strength.

She said: “For most active elders, the accent should not be put on restriction, but on food that supports strength, cognition and metabolic health. A well -balanced Indian diet, when reflected, can help maintain energy, mobility and clarity for years to come.”

Khushboo has shared a guide, listing important nutrients and their food sources that can help the elderly maintain strength, mobility and general well-being:

1. Prioritize proteins with each meal

• With age, muscle loss occurs.
• Include two sources of protein per meal, DAL with curd, eggs with vegetables or basket salad, helps support strength, blood sugar control and immune function.

2. Support the health of bones and joints

• Calcium and vitamin D are important, but magnesium and vitamin K2 too. These nutrients help bones remain strong and reduce the risk of stiffness or injury.
• Add the ragi, til, green leaves, fermented foods and natural fats such as ghee and mustard oil to your diet.

3. Healthy foods in gut

• A diversified intestinal microbiome supports digestion, immunity and even mood.
• Simple meals with cooked vegetables, slightly spicy dals, curd, seasonal fruit and kanji or occasional pickle can greatly contribute to keeping the digestion smooth.

4. Protect cognitive health with food adapted to the brain

• Fatigue, forgetting and cerebral fog are not only part of aging; These are often signs of poor blood sugar control or missing nutrients.
• Add good fats (nuts, seeds), colorful vegetables, turmeric and herbs like curry leaves or the Brahmi to meals. Stay hydrated and avoid long gaps between meals.

5. Support metabolic health with fiber -rich foods

• Even active seniors can have early resistance to insulin.
• Regular and balanced meals, good quality fibers and displacement after meals can help maintain metabolic stability.

Note to readers: This article is for information purposes only and not a substitute for professional medical advice. Always find your doctor’s opinion with questions about a medical condition.