Eating a healthy diet and engaging in regular physical activity are important at all ages. However, as we age, our bodies undergo changes, making certain nutrients more essential. To keep the health of the elderly intact, it is recommended to increase the intake of the following nutrients:
Adequate protein helps slow down muscle loss.
Gaining muscle mass helps maintain quality of life and physical strength, enhances immune function and reduces illness time. Elderly people who do not have chronic kidney disease should consume about 1-1.2 grams of protein per kilogram of body weight per day from easily digestible protein sources such as fish, tofu, and various dried beans such as soybeans, chickpeas, mung beans, and red beans because they not only provide high protein and are easy to digest, เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย but beans also contain isoflavones, which are antioxidants that help reduce the incidence of chronic diseases such as cardiovascular disease, breast cancer, and prostate cancer, as well as help reduce postmenopausal symptoms in women.
Calcium and vitamin D help strengthen bones.
The elderly need at least 1,000 milligrams of calcium per day to maintain bone mass. Foods that are sources of calcium include firm tofu, green leafy vegetables, fish with cartilage, or foods that are fortified with calcium, such as soy milk and plant-based yogurt. If the intake from food is insufficient, some elderly people may choose to take calcium supplements. In order to make calcium absorption more effective, the body needs sufficient vitamin D. Therefore, the elderly should go out to receive gentle sunlight in the morning or evening for about 10-15 minutes per day, along with eating fish and mushrooms, which are sources of vitamin D. However, the elderly should consult a doctor to check their vitamin D levels and receive appropriate vitamin D supplements.
Vitamin B12 for complete red blood cell development
Vitamin B12 is involved in the functioning of the nervous system, the process of red blood cell formation, and DNA synthesis. As a result of aging and taking certain medications, the elderly absorb less vitamin B12. Easily digestible food sources of vitamin B12 suitable for the elderly include fish, eggs, nutritional yeast, tempeh, seaweed, or foods that have been fortified with vitamin B12, such as plant-based milk and breakfast cereals.
Potassium helps maintain blood pressure.
Consuming enough potassium, along with controlling sodium in food, helps reduce the risk of high blood pressure. Vegetables, fruits, nuts, and dried beans are all sources of potassium. The elderly should avoid eating processed foods because in addition to being high in sodium, potassium levels are also reduced by the manufacturing process. Focus on eating foods that are not too spicy, made from natural ingredients, and reduce the addition of seasonings, along with taking care of your weight, to control blood pressure levels to be in the appropriate range.
- Dietary fiber reduces the risk of non-communicable diseases (NCDs).
Regular intake of dietary fiber can reduce the risk of heart disease and type 2 diabetes, and help maintain regular bowel movements. Many older adults do not consume enough dietary fiber due to dental problems. Therefore, it is important to eat easily digestible fiber, such as whole-grain rice, various types of boiled beans, and soft vegetables and fruits. Today, there are more convenient options, such as fiber drink mixes, to ensure that you get enough dietary fiber on a daily basis.