Senior Nutrition: These Desi Foods Are A Must For Longevity

Being mindful of nutrition in old age is important because the body's needs change as we grow older and proper nourishment directly impacts overall health, energy levels and quality of life. With age, metabolism slows down, muscle mass tends to decrease, and the risk of chronic conditions like heart disease, diabetes, osteoporosis, and cognitive decline increases. A balanced diet rich in protein, fibre, vitamins, minerals, and healthy fats helps maintain strength, immunity, and mental clarity, while also supporting digestion and bone health. Good nutrition in later years not only prevents deficiencies but also enhances independence, mobility, and emotional well-being, allowing older adults to live more active and fulfilling lives.

Fortunately, some desi foods can support longevity in seniors because traditional Indian diets are naturally rich in whole grains, pulses, spices, and fresh produce that provide essential nutrients for healthy ageing. These foods are often packed with antioxidants, fibre, and plant-based proteins that help reduce inflammation, strengthen immunity, improve heart and digestive health, and keep blood sugar levels stable. Moreover, desi superfoods like turmeric, garlic, and ghee have been part of age-old remedies for vitality and resilience. Incorporating these foods in a balanced way can help seniors maintain energy, prevent chronic illnesses, and support a healthier, longer life. In this article, we share a list of desi foods seniors should add to their diet for longevity.

Desi foods that are a must for longevity in seniors

1. Turmeric

Turmeric more commonly known as haldi, contains curcumin, a powerful antioxidant and anti-inflammatory compound that supports brain health, joint flexibility, and heart function. Seniors who regularly consume turmeric in curries, golden milk, or teas can benefit from better immunity and reduced age-related inflammation.

2. Garlic

Garlic or lehsun helps regulate blood pressure, lowers cholesterol, and boosts the immune system. For seniors, consuming a few raw or lightly cooked cloves daily may protect the heart and keep infections at bay.

3. Ghee

Pure cow's ghee in moderation aids digestion, strengthens bones, and enhances nutrient absorption. Its healthy fats are beneficial for joint lubrication and brain function, supporting vitality in old age.

4. Ragi

Ragi also known as finger millet is calcium-rich, making it excellent for maintaining bone density and preventing osteoporosis in seniors. Its high fibre content also supports digestion and blood sugar control.

5. Moong dal

Moong dal or green gram is light, easy to digest, and packed with plant-based protein and essential vitamins. It helps maintain muscle strength and keeps the gut healthy, which is crucial for seniors.

6. Amla

Amla also known as Indian gooseberry is one of the richest natural sources of Vitamin C, known to boost immunity, improve skin health, and support vision. Its antioxidant properties also help in slowing cellular aging.

7. Almonds

Soaked almonds provide healthy fats, protein, and Vitamin E, which promote brain sharpness, heart health, and skin elasticity, all of which are vital for longevity.

8. Yogurt

Rich in probiotics, calcium, and protein, yogurt (dahi) strengthens bones, aids digestion, and supports a healthy gut microbiome, which plays a key role in overall wellness.

9. Spinach

Spinach also known as palak is loaded with iron, folate, fibre, and antioxidants, making it beneficial for preventing anaemia, maintaining eye health, and supporting strong immunity in seniors.

10. Lentils

Different dals are rich in protein, fibre, and minerals that keep energy levels steady, support heart health, and aid in maintaining lean muscle mass with age.

11. Walnuts

Walnuts or akhrot are brain-boosting nuts rich in omega-3 fatty acids that support memory, reduce inflammation, and protect against cognitive decline.

12. Fresh seasonal vegetables

Desi seasonal vegetables like lauki (bottle gourd), karela (bitter gourd), and tinda are light, nutrient-dense, and easy to digest, making them ideal for seniors. They provide a mix of vitamins, minerals, and fibre that promote overall health and longevity.

Incorporate these amazing desi foods to your diet today for better health as you age. However, make sure to consume them in moderation.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.