Nuva Nutrition

As India experiences rapid growth in its elderly population - it is expected to reach 225 million by 2050 - the question of good nutrition for our senior citizens is more important than ever. Ageing is a natural process, but how we age is largely influenced by how well we eat. While ageing brings many worldly experiences, it also comes with many physical, economical and social changes. These changes can challenge nourishment through nutrition as well, but with correct knowledge and practices, elderly individuals (and those who take care of them) can improve both the quality and health consequences of their lives. Why is nutrition challenging for Indian seniors? Due to the rising elderly population in India, our food habits, family structures, and economical conditions bring specific nutritional challenges. The common causes of malnutrition among Indian seniors include: • Decreased appetite and digestive changes: ageing slows metabolism and affects taste, odour and digestive efficiency. This often reduces food intake, poor nutrient absorption and increasing risk of nutritional deficiencies. • Difficulty in chewing and swallowing: Issues of teeth loss or oral health make high-fibre or protein-rich foods difficult to eat. • Chronic diseases and medicines: Many diseases, such as diabetes, high blood pressure, or arthritis, can restrict dietary options. Medications sometimes interfere with appetite or the absorption of nutrients. • Economic Obstacles: Many elderly people are on restricted income, and sometimes completely rely on family members or social schemes. It limits access to diverse and nutrient rich foods. • Social isolation: With a decline in traditional joint families, many elders live alone, causing loneliness, depression and, often skipping meals. • Food insecurity: Especially in rural and poorer urban surroundings, inconsistent supply of food can mean a lack of both quality and quantity in the diet. • Cultural dietary patterns: Vegetarian or religious priorities can sometimes limit important nutrient sources such as protein, if not planned cautiously. The Dual Burden: Undernutrition and Overnutrition India's senior population faces "dual burden": some suffer from undernutrition (about 27%), while others are overweight or obese (about 22%). Urban senior citizens can be overweight or obese due to easy access to fatty foods and a less active lifestyle, while many people in rural areas remain underweight due to food insecurity or poverty. Women, with quite less education, and people suffering from chronic diseases are particularly at risk. What Nutrients are important for Old Age Population? As we age, our need for nutrients increases, even if our calorie requirements usually decline. Important nutrients for senior Indians include: • Protein: Required to prevent muscle atrophy, promote treatment and support immunity. Better options: lentils (lentils), milk, curd, cheese, eggs and soy. For people with chewing issues, pulse soup or soft cottage cheese works well. • Calcium and vitamin D: Important for bone health, especially as osteoporosis risk increases. Dairy (milk, curd, cheese), green leafy vegetables such as spinach and fenugreek, millets (such as ragi), and small fish where culturally suitable. Vitamin D can also come from sunlight (mostly during mid-morning) and nutrient fortified foods. • Micronutrients: Iron (to fight anaemia), B-vitamins, vitamins A, C, and antioxidants help in overall well-being. Add colours to the plate with different types of seasonal fruits and vegetables. • Fiber: Aids in preventing constipation, which is a common problem. Use whole grains (roti, dalia, brown rice), fruits and well-cooked vegetables. • Fluids: The senior citizens can easily become dehydrated, especially in the warm climate of India. Target for at least 1.5 L/day from water, buttermilk, coconut water, or soup. Tea, coffee, or fruit juice is also helpful in moderation. Good practices for better nutrition There are practical, Indo-Pacing tips that place senior nutrition on track:    1. Priority to small, frequent meal times: Smaller meals are easy to digest, and they can help people with poor hunger. 2. Focus on soft, digestible foods: khichdi, oatmeal, dalia, well-cooked vegetables, and curd rice are light on the intestine and are easy to chew. 3. Include protein and fibre daily: a glass of milk, a bowl of lentils, soft-ripened vegetables, and some yogurt can be easily rotated in food plans. 4. Use local, seasonal yield: Cost effective and fresh, local fruits and vegetables provide essential nutrients. 5. Be Hydrated: Keep water bottles within easy access, or set a daily reminder. Buttermilk, fresh lime water, or coconut water suits Indian taste and climate.  6. Avoid excess fat and sugars: Limit fatty and fried foods, sweets and baked items. Use minimum quantity of oil and ghee in cooking; Avoid hydrogenated oil or ghee. 7. Maintain Oral Health: Regular dental checkup can ensure that problems don’t interfere with proper eating. 8. Socialise at meals: Eating with family or friends encourages a better dietary intake and reduces the feeling of being alone. 9. Consider supplements: On a doctor's advice, supplements can help bridge nutritional gaps, especially for calcium and vitamin D. A Sample Day Routine for Seniors    • Breakfast: Oats with milk + one banana or poha with peas and a boiled egg • Middle-morning: Buttermilk or coconut water with a fruit dish • Lunch: Brown rice/roti + dal + curd + seasonal vegetable (for example Lauki/Tori/Spinach) • Snack: Fruit Chaat or boiled moong or Soup • Dinner: Soft Idli with Sambhar, or Khichdi with curd or Sauteed vegetables   Final Thoughts   Promoting old age nutrition in India is more than just a healthy plate-it is about respecting the journey of life, supporting families and adopting centuries old intelligence for modern needs. Start interacting with senior citizens in your home and your community, or any senior you know.    References: 1.      Nutritional requirements for the elderly in India: A status paper (ICMR guidelines) (https://pmc.ncbi.nlm.nih.gov/articles/PMC10101356/) 2.      Geriatric Diet Chart for Indian Seniors (https://www.primuslife.in/blog/geriatric-diet-chart-a-guide-to-healthy-eating-for-senior-citizens) 3.      Nutrition tips for the elderly by Vikaspedia (https://health.vikaspedia.in/viewcontent/health/nutrition/dietary-guidelines-1/nutrition-tips-for-the-elderly?lgn=en) 4.      Food insecurity and malnutrition among Indian older adults (https://pmc.ncbi.nlm.nih.gov/articles/PMC9361951/) 5.      Geriatric Care: Nutritional Needs of Elderly Patients in India (https://www.getyellow.in/resources/geriatric-care-nutritional-needs-of-elderly-patients-in-india) 6.      Nutritional status of older adults in India: The role of oral health and social factors (https://pmc.ncbi.nlm.nih.gov/articles/PMC10597843/) 7.      Dietary Guidelines for Old Age (NIN and other Indian health entities) (https://www.nin.res.in/dietaryguidelines/pdfjs/locale/DGI07052024P.pdf)  

Two things are really important this summer - One is good sunscreen and the other thing is being hydrated and healthy. It’s our job to keep you informed in ways you can be hydrated.It’s just not about water.Your diet plays a very important role to cool your body naturally and also add nutrition.And however the best way to add hydration to your diet is fruits-apart from just completing the required water consumption - fruits that are good for hydration as well as add natural benefits. Why to Add Fruits that Cool Your Body? 1. Skin Health - Fruits that are rich in Vitamin C and E can improve skin health and also protect against the burning sun. 2. Hydration - Your body is already feeling really hot on the outside. Your body needs to have a cool temperature and hydration is mandatory.Summer fruits with high water content will give you the energy to beat dehydration. 3. Nutrition - They provide essential vitamins,minerals and essential antioxidants that your body requires. Now take notes and order these fruits right now from NUVA ( Cheat sheet of the best summer fruits just for you) Watermelon Watermelon can be your best buddy in summers. Excellent choice for best snack this summer. Easy to digest , sweet and will keep you hydrated. It can also help fight tiredness and fatigue.  Has fewer calories but high water content which will make you full and will help you aid weight management. Watermelon is also considered as a “Superfruit” which also improves heart heart and also prevents cancer. A perfect sweet treat to quench your thirst this summer. Mango The king of all “Fruits” - How summers are incomplete without AamRas and Puri. Not only AamRas but Aampapad ,Mango shakes , Mango smoothies - and tangy pickles ,fruit salads - Mangoes are really enjoyed in this season. Mangoes are not only delicious and tasty but good choice to keep you hydrated. Mango has loads of fiber, vitamins and anti-oxidants. Also rich in natural sugars - Mango is an energy booster. Mangoes help regulate body heat and give a cooling effect.  Oranges Did you know that there are more than 100 varieties of orange around this world? Really refreshing with sweet and tangy taste. Rich in electrolytes and Vitamin C. Extreme heat leads to body losing a lot of potassium as sweat. Oranges contain a lot of Potassium alongside Vitamin C, Vitamin A and Fiber. Lychee (Litchi) These small round red bumpy fruits are a true summer delicacy. High in Vitamin C even more than oranges. Lychee further protects skin from harmful radicals. Low in calories lychee is also good to help manage weight. It has Low Glycemic Index and moderate affect on blood sugar levels .Incorporating Lychee in your diet can provide immune support , skin nourishment and is a great value addition to your diet. Conclusion Look nowhere else and find the best and sweetest fruits. At NUVA we not just give you the products - we make sure correct information reaches you and for your better health. Keep reading blogs for more! The NUVA stands out for its commitment to delivering premium quality,farm fresh with strong focus on hygiene, freshness. In a world where - Quality matters - NUVA is not just delivering fruits - we are delivering freshness and purity in every bite. The NUVA fruits continues to redefine what premium fruit experiences should feel like.