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Maintaining a
Vegetarian Diet With Age
Many older adults find it
challenging to meet their daily intake value for different
nutrients, but it can be a particular problem for vegetarians.
Changes in the body during ageing, including a slowing
metabolism and a less effective digestive tract, mean that
seniors are more prone
to nutrient deficiencies. While including meat in a
senior’s diet can help to prevent more common problems such as
a protein
shortage or anemia, plenty of older Indian adults
live long, healthy, and active lifestyles while keeping with
their vegetarian values. Here are some of the best ways that
senior vegetarians can ensure that they’re getting what they
need out of each meal.
Eat Plenty of
Protein
While it’s true that protein
is most plentiful in meat sources, there are also plant-based
foods that can provide all of the amino acids that an older
adult needs to maintain their muscle mass. Most older
vegetarians need to make a conscious effort to include a healthy
protein source in every meal, as protein deficiencies become
more likely and more severe with age.
Eggs and dairy are good
sources of protein for those who include these food groups in
their diet. Eggs provide all
22 amino acids that adults need, while dairy products
such as milk, cream, and cheese also offer plenty of protein in
a single serving. For ageing adults who follow
a healthy diet plan as a vegan, there are plenty of plant
proteins that are perfectly safe to eat. Dal is a popular
ingredient that contains almost every amino acid, as are other
commonly used cereals and grains. Protein can also be found in
most seeds, nuts, legumes, and beans.
Include B Vitamins
B vitamins are essential for
normal bodily functioning, and many are tough for the body to
absorb. This makes it especially important that older adults and
vegans work to include sources of B
vitamins in their diet. Vegetarians often lack enough vitamin
B6, which is critical to immune functioning. Adults who don't
eat meat can find B6 instead of whole grains, nuts and legumes,
raisins, bananas and yeast extract. B12 is another essential
vitamin that's only found in meat and dairy sources. Vegans
can't get B12 from natural sources but switching to enriched
cereals and fortified products can help. It's also possible to
take supplements for B vitamins for older adults who are
malnourished.
Consume Iron-Rich
Foods
Iron is a critical component
of red blood cells, helping to transport oxygen to muscles and
organs throughout the body. Without enough iron, people can
suffer from health conditions such as anemia, which results in
fatigue and weakness that can affect day-to-day life. Dietary
iron comes in two forms--heme and nonheme. While heme iron is
found in meat and dairy, nonheme iron can be found in
plant-based sources. This type of iron is more difficult for the
body to digest, however, and so it’s critical that older adults
make sure to include plenty of iron-rich foods in their meals
throughout the day to meet their daily value requirements. While
spinach is often assumed to be one of the most iron-rich
vegetables, in reality, it’s relatively low in the mineral. It’s
better for vegetarians to get their iron from sources such as
legumes, whole grains, nuts and seeds, and dark leafy
vegetables.
As Indian vegetarians grow
older, there’s no need to switch to a different diet.
Vegetarians and vegans can get all of the nutrients they need
from plant-based sources. It’s important, however, that seniors
make sure that they eat enough healthy foods to meet their daily
nutritional requirements.
Author Bio: Jennie Benson is a professional
freelance writer and editor. She specializes in health and
nutrition topics after a career in the fitness industry. When
not writing she enjoys hiking, maintaining her fitness at the
gym and spending as much time as possible with her young family.
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