A positive attitude, plenty of exercise and a balanced diet are the key factors for a long and happy life. Numerous studies show that a correlation between a healthy diet and a high life expectancy of a connection. What are the nutrients, vitamins and minerals required by the body in what age? Are there any tricks that you should know about health and vitality to get up to the age?
Basically, the diet should contain enough carbohydrates and protein, fat should be fed sparingly, as the energy decreases with increasing age. Vitamins and minerals are needed, however a greater degree than in younger people. Experts call for eating nutrient-dense foods such as dairy products, fruits, vegetables and whole grain products. Should be the motto, therefore eating less but for quality!
The food taken should be distributed throughout the day, which is more digestible and is replaced by the performance. Five small meals a Tagkombiniert with milk and dairy products, fruits and vegetables supply the body with all vital nutrients. Uncomplicated snacks, for example, yogurt, apples and cheese dishes.
Adequate physical activity in addition to a sensible diet is the alpha and omega of performance and well-being and indeed at any age. It does not need to be high performance and muscle power. Back and joint gentle sports such as swimming, Nordic walking, cycling and cross-country skiing cardiovascular workout should be done.
Drink, drink, and drink again. The body needs two liters of water per day, on warmer days and exercise even more. This works best if you are providing the very morning of the day’s work. Also suitable are mineral, herbal and fruit teas, whey or diluted fruit juices.
Protein is required for the development of organs and muscles and for the renewal of cells. Older people are often ill-supplied with protein. Milk and dairy products, meat, fish, eggs and legumes are particularly well suited to meet the protein needs. For all foods but should always be kept in mind the fat content.
Vitamins and minerals are essential to maintain good health and body functions. Deficiencies in vitamin and mineral metabolism can lead to an increased susceptibility to infections, fatigue and listlessness. The vitamins of the B group are involved in energy metabolism and blood formation. They are primarily contained in oatmeal, whole grains, dairy products, nuts, fish and lean beef. Vitamin C is one of the antioxidants, which protect the cells of the body. The best suppliers are fruits and vegetables, including especially citrus fruits, currants, potatoes, parsley and red pepper. It need not always be fresh vegetables; deep-cooling products are packed with vitamins, if not exactly the favorite fruit in season. The fat-soluble vitamin D is to build up the bone scaffold particularly important; it ensures that calcium from food can be stored in the bones. Vitamin D is particularly special given in plenty of fish. Moreover, it is the body itself is formed, when the sun hits the skin. Vitamin E is also an important vitamin for the mature organism; it is also true, such as vitamin C as a radical scavenger. Vitamin E is a fat soluble vitamin. The best sources are germ oil, nuts and seeds.
Calcium is the building block of bones and teeth of the body. It is particularly important when it comes to the prevention of osteoporosis because it can be avoided with a sufficient supply of milk and milk products, a reduction from the bones. Cheese carries the concentrated nutrients from the milk, will be given to: the harder the cheese, the more calcium it contains.
Potassium, another mineral that occurs mostly with legumes, fruits and vegetables, potatoes and dried fruit, plays an important role in electrolyte balance and in the transmission of impulses in the nervous system. The trace element iodine is a component of thyroid hormones. It can be introduced into the body of fish, dairy products, as well as iodized table salt. The trace element iron is an important component of hemoglobin and red blood cells as such responsible for transporting oxygen in the body. To include fatigue and pallor of the first signs of insufficient iron supply. In this case, should be more frequent meat on the table, about two to three times per week. Particularly rich in iron is in red meats, especially beef.
Fat is not just fat, but you should not deal with precious oils too generous. It is often more intolerant with age greasy food. In this case, dairy products may be appropriate snacks, because milk fat is easier to digest because of the fine distribution and thus better tolerated. In addition, it provides many fat-soluble vitamins.
If you eat balanced and varied, and are sufficiently moved in the fresh air is good all-round care. Special supplements are then not necessary. Natural foods provide a variety of nutrients in suitable combination and a yogurt tastes certainly better than a calcium effervescent tablets!
