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SHARPENING
YOUR SENSES BY EATING SMARTER!
April 2005
We use all five senses—sight, hearing, smell, taste and
touch everyday! As we age these senses may diminish and we may experience
sensory losses. Many of the losses can be corrected with medical help,
but healthful eating may also play an important role in keeping our senses
sharper as we age.
Securing Sight
Vision loss may be from age-related macular degeneration and cataracts that in part are due to oxidative changes that occur over the years. Antioxidants such as Vitamin C, carotenoids (lutein and zeaxanthin), Vitamin E, zinc and Omega-3’s may be involved in preserving eyesight.
- To get your cartenoids, consume dark green leafy vegetables on a regular basis.
- Include fish that is high in Omega-3’s such as tuna and salmon. Flaxseed and walnuts are also good sources of Omega-3’s.
- Zinc is vital to most of our senses. Focus on whole grains, lean meats, seafood and legumes.
- Vitamin C is essential and abundant in citrus fruits, kiwis and tomatoes.
- Vitamin E seems
to plays a role, include nuts and seeds in moderation.
Savor Smell & Taste
These two senses are intertwined and may be affected by diabetes, high blood pressure, sinus or viral infections as well as poor dental status and medication.
Nutritional deficiency of zinc can contribute to loss of smell and taste. As we age, taste buds may become impaired affecting the ability to detect subtle flavors.
Other than ensuring an adequate intake of zinc from consuming whole grains, legumes, lean meat and seafood, using a variety of herbs and spices as well as texture and temperature will wake up the flavor in food.
Preserving
Touch
Impaired or loss of hearing has been linked to calcium, Vitamin D, folic
acid as well as Vitamin B12. It is required to keep bones strong and blood
vessels clear.
- Aim for 1000-1500 mg calcium per day. Include low fat dairy products, dark green leafy vegetables, calcium fortified foods and canned salmon/sardines.
- To obtain adequate folic acid, focus on dark green leafy, vegetables, legumes, orange juice and fortified cereals.
- B12 rich foods include; low fat dairy products and fortified cereals.
- Aim for 400-600 IU of Vitamin D. Consume Vitamin D fortified low fat dairy products.
You may
need to take a daily multi-vitamin mineral supplement as well as additional
calcium with Vitamin D.
Halt
Loss of Hearing
With time our sense of touch may become impaired due to wear and tear
on our skin and damage to the nerves. Foods rich in protein, vitamins
and minerals and Omega-3’s may help to preserve our sense of touch.
- Rich sources of Omega-3’s are salmon, sardines, tuna, flaxseed and walnuts.
- Protein is abundant in lean meats, poultry, fish, legumes, soy and dairy products.
- Good sources of
Vitamin A can be found in carrots, sweet potatoes, dark green leafy
vegetables,
apricots and cantaloupe. - B6 is essential and found in brown rice, broccoli and bananas.
- Include citrus fruits for Vitamin C, as well as tomatoes and strawberries.
- Vitamin E rich foods include wheat germ, almonds, peanuts and pistachios.
Eating healthfully, focusing on the key nutrients noted above, minimizing
exposure to the sun and not smoking are keys to keeping our senses sharp!
Always consult your
physician or health care professional before taking supplements.
NOURISHING NEWS ARCHIVES
December
2004 Newsletter
November
2004 Newsletter
October
2004 Newsletter
August
2004 Newsletter
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