Food to Strenghten the Elderly during Winter

Food items to strengthen your elderly relative’s body against cold weather and associated illnesses

With the arrival of the second half of autumn and, above all, with the coming of winter, comes a very cold climate, which in turn brings with it various illnesses, such as the flu and pneumonia, and no one is more at risk from these factors than the elderly population. Therefore, the elderly need to resort to various techniques to combat the cold and the illnesses associated with it, one of which is diet. There are several foods that are very useful not only for helping to warm the body but also for strengthening the immune system to fight any microbial and/or viral diseases.

Fruit

Fruit, in general, is quite useful for strengthening the immune system, largely due to the variety of vitamins that this type of food offers. More specific examples include:

Kiwi: Besides being rich in vitamin C and dietary fiber, it significantly contributes to the proper functioning of the intestinal tract;
Orange: Also rich in vitamin C, which protects not only against fevers, flu, and colds but also against free radicals that interfere with cellular function;
Lemon: Rich in vitamin C, bactericidal, and a good acidity regulator;
Apple: High in vitamins, fiber, and antioxidants, it promotes water absorption and helps regulate cholesterol;
Avocado: A source of good fatty acids, beneficial for cardiovascular health and hydrates the skin;
Dried Fruits: Rich in vitamins A and E, selenium, and healthy fats.

Vegetables

Similar to fruit, vegetables contain a wide variety of vitamins and minerals that strengthen the immune system. They also have as an advantage the ability to be consumed in various ways, whether raw, grilled, boiled, or prepared in a soup or broth. Soup, in particular, is a good dish to warm up on cold days. More specific examples include:

Sweet Potato: rich in beta-carotene, vitamin A, vitamin C, minerals, healthy carbohydrates, and antioxidants;
Kale: rich in fiber, folic acid, and vitamin C, and contributes to the proper functioning of the immune and digestive systems;
Carrot: high in beta-carotene and contributes to healthy eyes and skin;
Turnip Greens: contains vitamin K and is essential for bone health and blood clotting;
Celery: helps detoxify the body thanks to its antidiuretic properties;
Pumpkin: rich in vitamin C and fiber, and good for the skin and digestive system;
Mushrooms: although not technically a vegetable, they are also a good ingredient for soups and broths, a good source of vegetable protein and antioxidants, and are good for fighting various bacteria and viruses.

Spices and seasoning

There are certain ingredients that can be added to other food items or dishes, sweet or savory, that bring with them additional health benefits, such as:

Honey: has antioxidant, antibacterial, antiviral, and anti-inflammatory properties. It can be used in teas, milk, mixed with lemon juice, or to sweeten foods like fruits or bread;
Cinnamon: has antibacterial, anti-inflammatory, and expectorant properties, also helps to warm the body and reduce cholesterol. It can be used in teas, milk, yogurt, or fruit;
Ginger: has antioxidant, antibacterial, and anti-inflammatory properties. It can be used in teas and in the preparation of various dishes, both savory and sweet;
Garlic: has antibacterial and antiviral properties. It can be used to season a wide variety of savory dishes.

Other food items

Fish such as tuna, mackerel, and sardines are rich in vitamin D. Broths can include ingredients like rice and pasta, which are high in carbohydrates, and stewed meat, which is rich in lean protein. Sandwiches are also a good way to combine vegetables with protein sources like ham, and whole-wheat bread is a good source of carbohydrates. Yogurt is rich in protein and contains microorganisms that help strengthen the body’s defenses.

Beverages

Although you may not feel as thirsty in cold climates as you do in hot climates, it’s equally important to stay hydrated. To that end, it’s advisable to drink plenty of water. Additionally, you can also drink tea, which is not only a good source of warmth and hydration, but can also be mixed with various ingredients, including lemon and tangerine zest, various herbs and infusions, and spices like honey, cinnamon, and ginger. All these ingredients allow the tea to be easily customized to suit individual needs and tastes. Another good source of warmth is warm milk, which can also be mixed with honey or cinnamon.

We hope these tips have been helpful for both you and your elderly relative. And if you need help ensuring your elderly relative maintains a healthy diet, KindCare is here to help. Contact us to learn more.