FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 39
KEY NUTRIENTS FOR OLDER ADULTS
Protein (for muscles)
Protein helps us keep our
muscles strong and our
immune system working
properly. Research shows
older adults need more
protein than younger
people, spread across
meals, to prevent
muscle loss. Good
sources include:
• Eggs, dairy, lean meat
• Fish, tofu, legumes
• Protein-rich snacks
like yoghurt, nuts, or
boiled eggs
Fibre (for digestion and
heart health)
Fibre helps prevent
constipation, supports
healthy cholesterol, and
feeds good gut bacteria.
Choose:
• Whole grains (oats,
brown rice)
• Fruits and vegetables
• Legumes and lentils
Vitamin D & Omega-3s
(for bones, mood and
memory)
Vitamin D helps absorb
calcium and keeps bones
strong. It also plays a role
in immunity and mood.
Many older adults don’t
get enough, especially if
they’re indoors a lot.
Omega-3 fats (found
in oily 昀椀sh, walnuts and
昀氀axseeds) help support
heart and brain health.
Studies show combining
vitamin D, omega-3s and
strength exercises can
reduce frailty and even
slow the ageing process.
B Vitamins &
Antioxidants
(for brain and energy)
Vitamins like B12, B6,
folate, C and E help with
energy levels, memory,
and protecting the brain
from damage. Older
adults are especially
prone to B12 de昀椀ciency,
so foods like meat, dairy
and forti昀椀ed cereals
can help.
