Juicing for Seniors
As you age, your body needs more help performing some of the basic functions you took for granted when it was young. Digestion is one of these functions. Digestion slows as people age. Juicing, by delivering concentrated doses of nutrients, helps maintain good digestion by providing seniors with a steady stream of soluble fiber.
There are two types of fiber: soluble and insoluble. Insoluble fiber keeps you regular. Soluble fiber aids digestion. Soluble fiber is found in the body of the fruits and helps regulates blood sugar and cholesterol, and speeds digestion. By separating soluble fibers in their fruits and vegetables, juicing helps seniors maintain a steady influx of vitamins and nutrients they may otherwise have difficulty digesting. Better digestion, in turn, means seniors absorb more of the vitamins and minerals they require to stay fit and active.
Green, leafy vegetables are the best vitamin sources for seniors. At this stage, juicing recipes should always include spinach, kale, collard greens, and romaine lettuce. They contain high concentrations of vitamins K, B, and B9 – also known as folic acid.
|K||Prevents blood clots and Alzheimer’s disease. Strengthens bones.|
|B||Promotes red blood cell production. Provides more energy from food.|
|B9 (Folic Acid)||Promotes red blood cell and DNA production. Combats fatigue.|
These vitamins play an important role in maintaining healthy energy levels, but don’t always taste great. There are great recipes for juicing mixed fruits and veggies, so don’t be afraid to experiment by adding some fruit to improve the taste. Lemons and apples, for instance, pair well with kale and spinach. Adding one or two to a green juice mix will keep it tasting great as it keeps you healthy.
Dark leafy vegetables also play an important role in your daily iron intake. As you age, your body’s ability to absorb iron decreases. Iron deficiencies lead to anemia and fatigue. Juicing recipes with kale, chard, spinach, and arugula will help keep your iron levels strong.
The calcium content of your bones also decreases as you grow older, which makes your bones brittle and easily breakable, a condition known as osteoporosis. Beside milk, fruits are an excellent way to keep your calcium intake up. Juice made from figs, rhubarb, kumquats, oranges, prunes, and kiwis are great low-fat calcium sources that will help replenish your body’s bone structure.
23 percent less likely to develop dementia
A recent study published in the British Journal of Nutrition finds that regularly eating citrus may potentially lessen the chance of dementia development in elderly adults. The study, conducted from Tohoku University in Japan, evaluated the diets via a Food Frequency Questionnaire of over 13,300 Japanese adults aged 65 and up, over a five-to-seven-year period.
The research demonstrated that participants who ate citrus fruit nearly every day were 23 percent less likely to develop dementia, compared to seniors who ate citrus two or fewer times per week. Researchers adjusted for additional factors such as general fruit and vegetable consumption and overall health, reporting that the research results were not significantly affected by these elements. Even when broken down into demographics, such as gender, age, other food consumption rates, and chronic conditions, there was still a significant relationship between the reduced risk of dementia and increased citrus consumption.
While previous research has shown that citrus may have preventative effects against cognitive damage, this is the first study to investigate the association of citrus fruit consumption and incident of dementia in an elderly population.
- Article Juicing for Seniors
- Category Health & Fitness