In a Young Age, we can eat anything we want and stay skinny and healthy ( I miss those days) but as we grow up we need to take care of ourselves. Nutrition for young adults is very important because there is a saying which goes by “You are what you Eat”. If you don’t eat healthy then your health will be damaged, you won’t look as good as you use to and your Fitness/Stamina, well need I say more!!!

There is one thing I always say, “Nutrition is Everything”. It doesn’t matter if you workout for four hours. If your diet is not on point then your hard work will go to waste. There is always a question, What nutrients do young adults need? I will tell you everything and in excruciating detail. So, hang tight.

What nutrients do young adults need?

• Protein

• Vitamins & Minerals

• Carbohydrates

• Healthy Fats

• Health Supplements

Protein – Nutrition for Young Adults

Let me first tell you the importance of Protein. It is the building block for muscles, bones, skin & blood of our bodies. Enough protein will keep you alert like a cat, will reduce cravings and will normalize your blood sugar levels. Being this important protein is required for proper nutrition for young adults.

Why is protein important for the body?

Most of us know the Power of Protein. It is the main macronutrient for building muscles, all the fitness buffs know it. The real power of protein is still unknown by most people. Allow me to explain.

It is an important component of our body. It is a micronutrient which means our body needs it huge quantities. Our hair and nails are made up of protein. Protein is needed to repair & build tissues by our body. The bones, skin, blood, muscles and cartilage is made of protein. That’s the real power of protein.

How Much Protein Do I Need?

When you join a gym, the trainer tells you to eat protein like crazy. He tells you to eat as much protein as possible (talking about inexperienced trainers here). The nutrition specialists have a totally different story here. So, How much Protein is enough?

• For teenagers, the recommended amount of protein in a day is 198 Grams.
• Toddlers from age 2 to 6, older adults and most of women the recommended amount of protein is 142 Grams.
• For teenage girls, most men and older children the recommended amount of protein is 170 Grams.

Which foods are high in protein?

Protein is necessary but what are the main sources of protein in our diet? There are several sources of protein but the cheapest & the most convenient source of protein is Eggs. The white portion of a hard boiled egg contains “Lean Protein” and not just lean protein, It contains Amino Acids, Omega-3-6-9 and several other vitamins & minerals.

The other amazing sources of protein are:

• Salmon
• Sardines
• Chicken Breasts
• Red Meat
• Nuts
• Quinoa Seeds
• Broccoli
• Peanut Butter
• Soy
• Dairy
• Tofu

Vitamins & Minerals – Nutrition for Young Adults

What nutrients do young adults need? The answer to this question is simple – Vitamins & Minerals because they are THE MOST important nutrients you need. Vitamins important for our health are has follows -, B1, B2, B3, B6, B12, Vitamin C, D, E, Folic Acid.

List of Vitamins and Minerals and their sources:

All the Vitamins you Need:

List of Minerals:

Carbohydrates – Nutrition for Young Adults

Carbohydrates work as a fuel for your entire body but lately carbs have been seen as an enemy. Everyone thinks that carbs make them fat but the truth is only Simple Carbs make you fat. If you consume complex carbs, it helps you maintain your weight because complex carbs stop your cravings and don’t let you eat junk food.

Proper nutrition for young adults requires an adequate amount of carbohydrates. Carbs contain vitamins, minerals and fibers. It also boosts up your Immune system. The main source of carbohydrates is Whole grains which contains bran, endosperm & sperm. The young adults should have around 3 to 4 servings of whole grains in one day. The other sources of carbohydrates are Brown Rice, Barley whole oats and Whole Popcorn.

Why Are Carbohydrates Good For You?

We have all heard that Carbs are bad for you. You might be thinking that why am I saying that Why are Carbohydrates good for you? The reason behind that is Carbs are actually good for you. All you have to do is eat Complex Carbs.

What are Complex Carbohydrates?

Complex Carbohydrates are made of sugar molecules which are strung together in long complex chains. Complex Carbohydrates take a long time to digest. Hence, reducing the cravings which helps in losing weight. Simple Carbs gets digested faster and gets turned into Glucose a.k.a Blood Sugar faster which spikes the insulin and causes Diabetes. Foods that contain Complex Carbohydrates are Beans, Whole Grain, Vegetables and Peas.

Back to the main question Why Are Carbohydrates Good For You?

• Carbohydrates can boost your mood. Carbs produce serotonin which is a feel good brain chemical.
• Carbs can help you maintain a healthy weight. This macronutrient contain dietary fiber, which is a indigestible complex carb.
• Carbs are good for your heart. Good Cards can reduce the Bad LDL cholesterol.
• Carbs are good for your Brain.
• Carbs help in Fat Loss. Eating slow releasing Carbs 3 to 4 hours before your workout will help you lose fat.

How Much Carbohydrates do I Need? According to the Dietary Guidelines, an individual must consume 45 to 65 percent carbs of his daily calories. In other words, 225 grams to 325 grams of carbohydrates daily.

Healthy Fats – Nutrition for Young Adults

Believe me, Fats are important for your health. Fats consumed by Nuts & Seeds are the best to keep your brain and heart healthy. We don’t need much fats in our diet but they are very important in our diet. They are important because they are rich in energy and essential fatty acids.

How Much Healthy Fat Per Day?

According to experts, a healthy individual needs around 57 grams of healthy fat per day. If you consume 3 meals than you should have 1 meal of almonds with each meal i.e, 1 oz of almonds. This will fulfill your requirement of daily fat. Healthy fats must be included in the nutrition for young adults.

Fatty acids help in keeping our skin healthy, develop our brain and also helps in absorbing various nutrients. But what are the main sources of fat in our diet?

Sources of Fat

• Almonds
• Cashews
• Walnuts
• Pistachios
• Avocados
• Olive Oil
• Fish
• Fish oil Supplement

Multivitamins – Nutrition for Young Adults

Multivitamins can be called a shortcut to get all the nutrients in one go. The Multivitamin tablets are very balanced when it comes nutrients. They contain each & every micronutrient. If you eat all of the above-mentioned foods then there is a chance that you will have all the vitamins and minerals essential for the body but if you can’t have all the nutrients then you need to consume a Multivitamin on a daily basis to get all the nutrients.

There are several multivitamins available in the market. Choose your multivitamins by checking the Nutritional label on the box. Consult your doctor or physician regarding the consumption of the multivitamins and their dosage.

To Wrap It Up – Nutrition for Young Adults

Nutrition for Young Adults plays a major part in the lives of individuals who are at the threshold of adulthood. Your body is going through a lot of changes during that period. If Nutrition is not up-to-date then you will not feel healthy at all and you will feel fatigued all the time. If you want to leave a healthy life then you have to eat a balanced diet consisting of all the nutrients.

Eat Clean. Stay Fit.

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As the age of a person increases, be it male or female the Old Age Health Problems increase too.

Once you cross – let’s say – 35 or 40 you will feel yourself that you need more rest and you need more nutrition. Medicines can fix the problem temporarily but you need proper nutrition if you want to live a happy and a healthy life.

People all over the world are able to live a healthy, long and happy life because of the improved medical health care system.

Today we will cover the most common age-related diseases and the nutritional requirements for the elderly and old age health problems and solutions. We will also talk about how to avoid old age health problems? Before we get started what are the old age problems, the elderly suffer from:

• Arthritis
• Heart Diseases
• Hearing & EyeSight Loss
• Memory Loss
• Diabetes
• Teeth

Arthritis – Old age health problems and solutions

Arthritis is one of the most common difficulties faced by senior citizens. It affects almost half of the elderly. A few reasons for arthritis are old injuries or wearing heels for a long period of time. Experts say that arthritis in the knees can be caused because of walking on the legs. Funny isn’t It?

To avoid or control health problems caused by old age like arthritis you should exercise regularly & while doing exercise you have to stop if it hurts. To keep Arthritis in check, you need to maintain your weight. Workout 5 times a week but you have to stop when it hurts your joints.

Health problems faced by old age can be kept in check if you workout when you are young because it will keep your body healthy.

Your bones, muscles your tendons and even your brain will be healthy. This doesn’t mean that you can’t work out in old age.

It’s never too late.

I am recommending you to workout because maintaining your weight can also a help you to reduce the pain. It has been scientifically backed up that losing around 20kgs weight can reduce the risk of arthritis by half.

Nutrition for Arthritis

These physical problems of old age can be reduced with proper nutrition. Arthritis, in the worst condition, stops you from moving. In this situation, you need to take care of the nutritional needs for an elderly person who is not very active. There are certain foods you can eat such as Broccoli, Sprouts, Garlic & fatty fish. These foods for the elderly can help them reduce the pain and keep Arthritis in check.

Heart Diseases – Old age health problems and solutions

Heart disease is the leading cause of deaths of the elderly. In 2014 alone, around 4,80,000 thousand deaths were caused by heart failure. This disease is one of the major health problems associated with old age. The individuals who are 65 & above should really look out for symptoms of a heart attack.

High blood pressure and high cholesterol are two of the prime candidates for the cause heart problems. The normal thing to do to avoid a heart attack is to eat well, exercise regularly and get a good night’s sleep.

Nutrition for Heart Diseases

Nutritional requirements for the elderly can be controlled in old age with the proper food that helps the heart. Consume enough Omega-3 which is really good for your heart & your brain. Nutritional needs for the elderly meal planning should contain a lot of vegetables & fruits, opt for whole grain, choose low-fat protein like lean meat and fish.

These foods and other healthy eating are known to reduce coronary artery disease.

Perform some exercises which will pump your heart a little faster such as walking, jogging or little Zumba. Sweating through a little exercise and maintaining a healthy weight will help you to reduce congestive heart failure & consult your physician regularly to live a long, healthy & happy life.

Hearing & EyeSight Loss – Old age health problems and solutions

As an individual reaches a certain age, health problems associated with old age like hearing & eyesight loss start to happen. Macular degeneration, Glaucoma, Cataracts, and Blindness are some of the common eye-related problems. Hundreds of millions of people suffer from age-related eye problems.

Experts say that people who smoke cigarettes are at a higher risk of macular degeneration. Glaucoma is also a leading cause of vision loss & blindness. Include foods with high antioxidant content in your diet and consume vitamins for eye health. These steps can help you prevent eye problems. Consult your physician if you have Glaucoma.

Hearing aids can be used by elderly people aged over 65 but the Hearing loss cannot be cured. The number of hearing loss cases is high from the age group between 45 to 65 and is one of the health problems faced by old age. Listening to high-frequency sounds causes Hearing loss. Using earbuds with loud music can lead you to hear impairment. The simple remedy for deafness is to avoid using earphones and listening to music with low volume.

Memory Loss – Old age health problems and solutions

Alzheimer’s & Dementia are real health problems caused by old age Ladies & Gentlemen!!! These two diseases can really affect an individual’s life. Stress is commonly mistaken for Alzheimer’s & Dementia because people tend to forget things when they are stressed.

Multitasking can really let you think that you have Alzheimer’s disease and dementia. Our brain is not programmed to handle too many tasks. You forget things after that and it is mistaken for either Alzheimer’s or dementia.

Exercise your body and your mind to keep these old age health problems in control. Mental exercise is as important as physical exercise. Play games like chess, do the crossword and have a debate with stimulating thoughts. Do things which require a lot of concentration. These exercises give tremendous satisfaction.

Nutrition for Memory Loss

Alzheimer’s or Dementia needs specific nutritional requirements for the elderly. Eat foods that are high in Omega-3 & fatty acids because these foods will keep the new brain cells in production. Eat foods like Salmon, Avocados, Nuts, Seeds, and Blueberries. If you have signs of dementia and Alzheimer’s symptoms then these foods will help you in fighting them.

Diabetes – Old age health problems and solutions

Diabetes can really be harmful to your health. This is one of the old age health problems which is quite common in older adults & slowly people under 30 are also starting to suffer from this disease. Excessive sugar in your diet & food with no fiber content is digested very quickly and it causes the insulin to spike and raises the blood sugar levels. Consistency in this type of diet can cause Diabetes.

There are two types of Diabetes:

1. Type 1 Diabetes
2. Type 2 Diabetes

Diabetic Diet or Nutrition

How to avoid old age health problems related to Diabetes? Here’s how. You have to include all the nutrients in your diet like carbohydrates, protein, and healthy fats. Fruits and vegetables can provide Carbohydrates. Natural sugar can be received from fruits which is very good for your health. Consume healthy fats from nuts, seeds, avocados, butter, low-fat dairy products, and fish. By, eating this you can keep old age health problems like type 1 & 2 diabetes in control.

Teeth – Old age health problems and solutions

Losing your teeth is no longer an old-age health problem. Proper tooth care will help you keep your teeth for a longer period of time. Implants help old people to keep their teeth and in addition by bleaching your teeth, you can keep them white and younger than ever before.

Dentists will help you to keep your oral health perfectly fine and prevent you from tooth decay. Many old adults don’t use dentures anymore and they advise that brushing teeth twice a day & flossing for teeth whitening will help you keep your oral health perfectly good.

Bottomline

Old age health Problems and solutions are common at a certain age. Nutritional needs for an elderly person who is not very active should be the first priority. Nutritional requirements for an elderly person should be very specific because it can cause a serious problem if the elderly skips a meal. Health problems associated with old age cannot be avoided but they can be controlled. I’ve tried to answer the question of how to avoid old age health problems? as much as I can.

Healthy eating for the elderly can control old age health problems. Regular visits to your doctor/ physician will make you aware about the nutritional needs of the elderly and only a certified doctor o a physician can give you a balanced diet for the elderly nutritional needs of the aged. If you have any older adults in your family then you will understand the elderly nutrition & the importance of nutrition for senior citizens.

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