As the body ages, nutritional needs change. Metabolism slows down, the absorption of certain nutrients becomes less efficient and the risk of chronic diseases increases. Therefore, food plays a crucial role in the quality of life of people over 65. According to the Spanish Agency for Food Security and Nutrition (Aesan), there is a group of foods that should not be missed in the daily diet at this age: whole grains.
These foods, sometimes associated with diets to lose weight, are actually essential allies of health in old age. Aesan reinforces the importance of maintaining a varied and balanced diet, rich in fruits, vegetables and legumes, and cereals, especially integrals, occupy a prominent place here.
More fiber, more vitamins, more health
According to the Spanish digital newspaper OK Diário, unlike refined cereals, the integrals maintain the shell, the germ and the endosperm of the grain. This means that they retain more fiber, B vitamins, antioxidants, iron and magnesium, nutrients especially relevant to those who have passed the 65 barrier.
Examples such as wheat mark, mirror or corn-mini (widely consumed in other cultures) can help prevent digestive problems such as constipation, and reduce the risk of cardiovascular disease. In addition, regular consumption of whole grains contributes to maintaining stable blood sugar levels, something essential for those who have or want to avoid type 2 diabetes.
How to integrate whole grains in everyday
Aesan recommends daily consumption of three to six portions of whole grains. Although at first glance it seems a lot, the truth is that the versatility of these foods makes the task quite simple.
Breakfast, for example, options such as oatmeal, wholemeal bread or whole-grain cereals are practical and nutritious forms of starting the day. At lunch or dinner, replacing white rice with brown rice, bulgur or quinoa is a small change, but with great nutritional impact.
During the day, to control the appetite between meals, whole corn galletes, sugar -free crackers or healthy cereal bars can be good allies. The important thing is to choose low sugar and saturated fat versions.
Other good eating practices in the elderly
The whole grains are not the only ones to deserve a captive place on the plate. Aesan defends a varied diet, which includes fresh vegetables, seasonal fruits, legumes, dry fruits, blue fish and white meats such as chicken or rabbit.
It is also recommended to avoid processed foods and privilege healthier makeup methods such as grilling, baking or steaming. The use of extra virgin olive oil as main fat and salt and sugar reduction are other effective strategies to maintain good cardiovascular health.
A simple gesture with great effects
Often, very small changes make a huge difference. According to, exchanging refined cereals for integrals is one of the decisions that can significantly improve the well-being and quality of life of those who are over 65 years old.
In addition to physical benefits, maintaining a careful diet is also associated with the best mood, more energy and greater autonomy. And if it is possible to combine a good diet with regular exercise, the gains are even greater.
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