What Vegetables Are Good For The Elderly?
Introduction
On average, the number of senior citizens in the United States is expected to increase from 11 percent to 20 percent by 2050. In this time, there will be a need for people who are capable of cooking nutritious meals and managing a household. With this in mind, it is very important that seniors learn how to cook healthy food and use nutritional supplements for long life. The best way for older adults to accomplish this goal is by learning what vegetables are good for elderly individuals.
Vegetables have been shown to have positive health effects on people from all stages of life, including the elderly. In fact, the elderly have been shown to have better health outcomes when they consume a diet high in vegetables. In 2009, researchers from the University of North Carolina found that those who consumed a diet rich in vegetables had a 40 percent lower risk of death from all causes compared to those who ate a less healthy diet.
Vegetables are also known for their positive effects on the cardiovascular system of older adults. This is because vegetables are good sources of dietary fiber which can lower blood pressure and LDL cholesterol levels.
Vegetables also contain antioxidant properties which help fighters against the disease associated with aging. Studies have shown that antioxidant-rich vegetables can fight against oxidative stress and increase lifespan. This, in turn, helps to prevent certain types of cancer.
13 Vegetables That Are Good For The Elderly
1. Broccoli
Broccoli is a common vegetable that is known for its high content of vitamin K, vitamin C, and vitamin A. Though broccoli contains many vitamins and minerals that are beneficial to the body, it is also known for its health-promoting effects on the cardiovascular system and cancer prevention.
According to researchers from the University of Wisconsin, broccoli contains glucosinolate compounds which make it a good vegetable for people suffering from certain types of cancer. Glucosinolate can also help prevent cardiovascular disease by reducing triglycerides and blood pressure levels. The best way to eat broccoli is by purchasing fresh produce as canned versions do not contain as much nutrient value.
2. Carrots
Carrots are high in antioxidant properties and vitamin levels. These nutritional components help to prevent damage done to cells by free radicals and improve immune function. Vitamin A, potassium, and fiber are just some of the nutrients that benefit the body when eating carrots.
Carrots can be cooked or eaten raw depending on personal preference. The best way to eat carrots is by buying them fresh from local farmers’ markets or grocery stores. Carrots lose much of their nutritional value when they are canned or frozen so it is better to eat them fresh if possible. Carrots can be easily added to soups, stews, or other meals for extra flavor and texture.
3. Brussels Sprouts
Brussels sprouts are loaded with nutritional benefits. They are also low in calories and low in fat, making them a healthy choice for the elderly. Brussels sprouts contain many nutrients including fiber, vitamin A, vitamin C, potassium, and vitamin K. They are also known for their ability to reduce the risk of cancer-related to estrogen production in post-menopausal women.
Brussels sprouts can easily be prepared by washing them under cold water and removing the brown stem pieces before cooking them on a stove. To cook Brussels sprouts, you can boil them or steam them just like any other vegetable.
4. Cabbage
Cabbage is very low in calories and high in fiber, making it a nutritious food that can be consumed by the elderly. It also contains many vitamins including vitamin C, vitamin A, vitamin K, and folic acid. It does contain sodium which could be harmful to older adults but this high level is found in most vegetables so it is not something that should be ignored.
If you want to eat cabbage raw, it can be peeled before being consumed. If you want to prepare cabbage for cooking either boil or steam it, adding salt, and cooking until tender.
5. Tomatoes
Tomatoes are one of the most common vegetables in the world and they are a good source of many important nutrients that benefit the body. One of the most important tomato benefits is its ability to fight against various diseases, including osteoporosis, stomach cancer, and diabetes. Another tomato benefit is their ability to reduce inflammation in joints due to arthritis.
It is recommended to eat tomatoes raw when possible because cooking them will cause many nutrients to be lost. If you do cook tomatoes, add them towards the end of your meal so that they do not lose too much moisture when heated with other ingredients.
6. Cauliflower
Cauliflower is a vegetable that is known for its ability to reduce the risk of cancer, especially colon cancer. Cauliflower can be part of a healthy diet that can lower your risk of heart disease, increase blood flow and even improve your eyesight. They are one of the best vegetables for weight loss because they are low in calories but high in nutrition.
Cauliflower contains many nutrients including vitamin C, vitamin K, folate, beta-carotene, and fiber. It can easily be consumed raw or lightly steamed if you prefer to do so. Make sure the cauliflower you buy is fresh and not expired to ensure its nutritional value remains intact before cooking with it.
7. Asparagus
Asparagus is a vegetable that is a good source of vitamin C, potassium, and fiber. Asparagus is a quick way to add a little bit of crunch to your meal when it is added towards the end of cooking. Like other vegetables, asparagus is low in calories so it can be enjoyed by the elderly without being too filling or unhealthy.
Asparagus can easily be prepared by slicing off the bottom part of stems before adding them towards the end of cooking in a skillet or on top of pasta. This will allow you to add rich flavor to this vegetable while maintaining its nutritional value.
8. Cucumber
Cucumbers are also known to have many health benefits when they are included in the diet. They contain many nutrients that can provide the body with important nutrients for overall health including vitamin C, vitamin A, potassium, and fiber. Some of these nutrients work in ways similar to vitamins so if you eat enough cucumber, you will also be ingesting vitamins that are just as important for your body’s overall health.
Cucumbers are often eaten raw when they are purchased from local produce markets or grocery stores but there are times where they can be cooked. Cucumbers do not have to be peeled before being consumed since most people find it difficult to peel them all the way down. If you’ve tried to peel them down before, you may find it easier to cut off the peeled piece by piece instead of trying to do it all at once.
9. Mushrooms
Mushrooms are part of the fungus family which means they are low in calories and high in nutritional value. They are good sources of vitamin D, phosphorus, and fiber along with other important nutrients that can benefit your overall health like B vitamins and omega-3 fatty acids. If you’re looking for food that is easy to grow indoors, mushrooms could be the way to go for your next fresh vegetable because they can be grown quite easily in small spaces without having much space requirements.
When picking out fresh mushrooms, it is important to look for those that are firm and smooth. Mushrooms should also not be stored for too long to ensure they don’t go bad as their nutritional value will start to decrease as time passes.
10. Radish
Radishes are a good source of vitamin C and potassium which can work in your body’s natural detoxification process to remove excess waste from the body. They can also help regulate blood flow and strengthen bones which makes them a great addition to a diet that is high in vegetables. Radishes can protect against various diseases including cancer and heart disease so adding them to meals regularly may just help you avoid these common diseases.
Radishes can be eaten raw or cooked. To eat them raw, cut off the roots and any dry skin to ensure you are only taking in fresh radish when consuming them. When cooking radishes, it is recommended to do so by boiling them for a short period of time, adding them towards the end of your meal so their nutritional value is not destroyed when being cooked with other ingredients.
11. Zucchini
Zucchini is another vegetable that is known for its high fiber content which works in the stomach to improve digestion and lower blood pressure in people who are at risk for this disease. Zucchini is also considered a good source of vitamin C along with potassium, calcium, and manganese.
Zucchini can be prepared very quickly by either sautéing or grilling them with a little bit of olive oil and salt. To add zucchini to a meal you’re cooking, you can add it towards the end of your meal to ensure its nutritional value is not lost when cooked.
12. Spinach
Spinach is a popular vegetable that is high in antioxidants which can help to fight off free radicals in your body which can cause damage to the cells, tissues, and your organs. Spinach also contains iron, vitamin E, and vitamin A. It is also a good source of fiber, potassium, and manganese which all work to benefit the body’s overall health in various ways.
It is recommended to add spinach towards the end of cooking when you’re trying to preserve its nutrient value so that nutrients are not lost in the cooking process.
13. Kale/Collard Greens
Kale and collard greens are other popular vegetable that has many health benefits when eaten regularly. They both contain fiber, vitamins A, C, and K in addition to being high in antioxidants which can help to fight off cancer in the body. They are also high in calcium which works in the body’s bone health to help prevent broken bones.
Kale can be used for cooking just like other vegetables when they are added towards the end of your meal so their nutritional value is not lost during cooking. To prepare kale for cooking, wash it before adding it towards the end of your meal.
Conclusion
Included in this list are 15 vegetables that are often overlooked by people who do not get enough vegetables in their diet. When you’re trying to get the recommended servings of vegetables each day, you can use this list to help you add more fresh vegetables to your meals. Vegetables provide fiber, nutrients, and antioxidants that can benefit the body’s overall health so it is important not to overlook them when trying to improve your overall health.
The good news is that you don’t need to spend a lot of time and money each week to make sure you’re eating enough vegetables. Simple changes such as making simple swaps for your meals such as adding vegetables towards the end of cooking or adding spinach towards the end of cooking can make a big difference.