Nutritional Essentials for Seniors During Winter

Winter, probably, is one of the seasons that demand your attention in order to avoid the probable health issues. The season, apart from being cozy and gloomy, puts your immune system to a test, forcing you to mind what you eat and how you eat. Especially, winter impacts the health of the children and the elders in a negative manner than any other age group.

Maintaining a good nutrition during the dusky winter season not only boosts your immune system but also provides the much needed-nutrients and winter-essentials for the body to ward off the ailments that come along with the season. It is common to see the elders and children fell ill during winter and a healthy immune system can help them to keep up their energy levels irrespective of the weather conditions outside.

The best part is winter can be considered as also the season for an array of seasonal fruits and vegetables. Below are a few tips that make an excellent combination of a perfect winter diet for the elders.

• Rely on Dark and Leafy Vegetables - High on vitamins and antioxidants, the dark and leafy vegetables deserve a special mention as one of the best foods for seniors in winter. The green vegetables and leafs such as spinach and broccoli can increase your fiber, vitamin and antioxidant intake. Rather than stocking up on the vegetables go for the farm-fresh vegetables for better results.
• Add Root Vegetables to the List - Winter is the yielding season for almost all the roots such as beets, carrots, parsnips and yams. They serve as the best nutrients for seniors and also they are easy to cook. They go well with the typical Indian curries and they can be consumed as a snack or a salad. Roots are rich sources for vitamins A, B and C as well as minerals such as iron. The unique nature of high fiber and slow-burning carbohydrates of roots ensure that the gut is full at the same time light-weight.
• Look for the Sources of Vitamin D - Winter days are barely visited by the sun and your body craves for vitamin D which is essential for the bone strength. It common for elders to face bone-related health issues such as stiffness and swells during the winter. You could avoid these issues by consuming vitamin D sources such as egg yolks, seafood, grains and vitamin D fortified milk.
• Citrus Check In - All the top quality citrus fruits are available during the winter season. High in vitamin C, all the citrus fruits add exceptional value to the food options available for seniors. Consuming oranges, grapefruits and pineapple not only help you in gaining that extra nutritional values but also boost up your mood with its mouthwatering flavors.
• Pack Up with Protein - In order to keep the blood sugar levels in check, you have to consume protein. However, few elders may find it difficult to digest the usual protein sources such as lean meat and seafood. Such seniors can try grains, beans and nuts.
• Omega 3 Fatty Acids - Talking about nuts, include walnuts, flax seeds, avocados as they are full of omega 3 fatty acid. This acid is essential to reduce inflammation that is common in winter. You can take nuts and fruits in their raw form or mix them in the regular fruit salads and recipes or grab a fist-full of mixed nuts and consume them as snacks.

While keeping all these healthy eating tips in mind, ensure that your elders are eating on time and are not skipping the meals. Also, eat small quantity of meals more often.

Winter is definitely a season when you have to look after your elderly parents. Follow these simple steps to secure their nutritional needs and help them to be healthy.