Two major reasons for the pleasure we get from eating are the aroma and flavor of foods. Aging, certain medications, some medical treatments, injuries, or medical conditions, however, can all reduce our sense of smell and taste. This can result in dietary changes that work against health goals. The good news is that by enhancing food flavors, foods may become pleasurable again.
Besides the obvious loss of enjoyment, what might be the negative results of a reduced perception of taste? Some changes could include increasing the amount of sodium or sugar we add to foods, over-eating in order to achieve the same level of pleasure, under-eating because food is less pleasurable, or eating less healthy foods. In some cases, this can result in malnutrition. It can also lower the perception as to whether a food has gone bad and may be unsafe.
The general categories of taste involve sweet, salty, bitter, sour and savory (umami). As we age, sweet and salty tastes tend to decrease earlier. By age 60, we may already have started to lose some of the intensity of our senses of both smell and taste.
With aging or certain medications there may also be a reduction in the amount of saliva produced. This too can lower taste perception, since many substances that contribute to flavor, do so by combining with saliva. Some taste issues are only temporary, while others are permanent and long-term.
When we think about how we perceive flavor, we can't forget the importance of smell. Changes in the sense of smell, then can affect our sense of taste. These can occur with aging owing to the loss of nerve endings and reduced mucous production in the nose. Smoking can negatively affect sense of smell, as can air pollution.
Increasing age may also mean an increased number of medications. Many of these reduce our sense of smell or can cause a metallic taste. Changes in dental status or gum problems are other factors that can affect our sense of smell and taste.
Factors that interfere with our other senses can also affect our sense of taste. Think about the visual appeal of food and how it affects food choices. Even the texture of foods plays a role in how much we enjoy foods.
When taste and smell decline, the best response is not adding more salt or sugar to foods. This may only aggravate or promote health problems. Instead, the goal should be to enhance the flavors of foods and to promote the intake of adequate amounts of healthy food options.
The most recently recognized flavor is that of "umami." Although it is most often associated with "savory," it is really more of a flavor-enhancer. Umami is provided by glutamate and other substances in foods. Many food manufacturers have started taking advantage of ingredients that provide umami to enhance the flavors of their food products.
Foods with higher amounts of umami include mushrooms, tomatoes, dried seaweed, aged cheese, asparagus, walnuts, poultry, venison, eggs, fish, shellfish, Chinese cabbage, spinach, green tea, soy and Worcestershire sauce, among others. Try including some of these as ingredients in your recipes.
Adding other flavorful ingredients can help with taste appeal. Herbs (fresh or dried), mustards (a wide variety of types are available), citrus juices and/or zests, flavored vinegars, extracts (vanilla, almond, lemon, etc.), sweet spices (like cinnamon, cloves, allspice, ginger, etc.), smoky paprika, cumin, or members of the onion family (garlic, shallots, scallions, yellow or red onions, etc.) are a few examples.
Some people might enjoy hot spices (such as cayenne, curry, chili powder, etc.) or fresh hot chili peppers added to foods. Seasoning blends or rubs provide a wide range of flavors.
A little fat in food can act as a vehicle for flavor. This could be ingredients like oils, flavored oils, nuts, peanut butter, or other nut butters. When sautéing, put any dried spices or herbs in the oil before adding other ingredients. Toasted nuts and seeds tend to have more flavor than raw.
Cooking with wine and using low sodium broths in place of water helps boost flavor in some recipes. Reducing sauces to concentrate flavors is another tip. Marinades or barbecue sauces can add flavor to meat and poultry dishes. Foods can also be topped with salsas or chutneys for more taste-appeal. A sprinkle of strongly flavored cheese can add a little zing to milder foods.
Fresher, riper produce tends to have more flavor. Roasting vegetables brings out more intense flavors and makes them taste a little sweeter. Sun-dried tomatoes and tomato paste provide more concentrated flavor as well.
The temperature of the food can affect flavor. Experiment with different temperatures to see which is best. Often foods at body temperature have the most flavor. Including a variety of flavors each day appears to help keep taste buds active. Cooking at home where the smell of food is more likely than when prepared food is brought into the home, may also promote flavor enhancement. Eating more slowly is another hint.
So if you are noticing a decline in your senses of smell and taste, start by addressing the causes if possible (quit smoking, change medications, correct mouth issues, etc.). Then, think of creative ways to enhance the visual appeal, textures, aromas, and flavors of the foods you eat.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is board-certified as a specialist in Sports Dietetics. Visit www.pamstuppynutrition.com for nutrition information, healthy cooking tips and recipe ideas.