Lifestages: Mature Age

Aging is not a disease, according to professor Mark Wahlqvist of Monash University, Victoria. Eating well helps delay any health problems to the very end of life.

A diet high in potassium is a must for the young at heart as it helps to keep blood pressure normal. Bananas are one of nature’s richest sources of potassium and are also crammed with vitamins, minerals and slow release, fat-free carbohydrates. They really are the healthy energy snack.

Potassium is needed for muscles to contract, the transmission of nerve impulses and the proper functioning of your body's heart and kidneys. Research also suggests that a diet high in potassium may reduce the risk of high blood pressure and stroke.

Once past 50 years, the requirement for vitamin B6 increases by about 20%, as aging is associated with less efficient absorption and processing of some essential nutrients. With vitamin B6 being important for a healthy immune system and a healthy cardiovascular system, you can see the value of high B6 foods. One medium banana will provide a quarter of your daily needs and helps meet the extra B6 needs during the senior years.

Once past your 70th birthday, calcium requirements also increase by 300mg a day to help prevent brittle bones (osteoporosis) in both men and women. That extra calcium need can be met by the smoothie recipe below.

The intestines lose some strength and elasticity with age, therefore food can take a little longer to pass through, meaning that older people are more likely to experience constipation. The banana is a good source of fibre, well known for keeping you regular. One banana provides as much fibre as 1-2 slices of wholemeal bread.

With tooth loss, gum disease or poorly fitting dentures, all of which are more likely as we age, chewing can become difficult. No surprise that the soft-eating properties of the ripe banana make them the ideal fruit in this situation.

There is now growing research showing that fruit, and the banana in particular, is assisting the immune function of the body. Not only does the banana have antioxidants, it also sees to boost the natural antioxidant levels in the body. Antioxidants help promote heart health by preventing cell damage. They are also known to be protective against certain cancers, such as colon cancer.

Banana Breakfast Smoothie

1 Banana
200mL low fat Milk
1 Weet-Bix®
1 teaspoon Honey

Add all ingredients to a blender
and mix well. Add more ice for a
chilled smoothie.

(Vitamin B6, Protein, Fibre, Calcium,
Iron, Potassium, Vitamin C, slow
release carbohydrates)

Nutrient	Amount	% daily needs
Energy kJ/Cal	1110 / 263	N/A
Protein g	11.5	16
Fat g	3.4	N/A
Carbohydrate g	46	N/A
Fibre g	3.8	14
Calcium mg	292	22
Potassium mg	766	23
Iron mg	2.2	27
Folate mcg	74	18
Vitamin C mg	14	31
Glycaemic Index	Low

N/A = not applicable

mg = milligram

mcg = microgram

kJ = kilojoule

Cal = Calorie