Secret (not) secret Important nutrients for elderly

Important nutrients for the elderly

 

Eating a healthy diet and having regular physical activity. It is important for all ages. But when we get older, our bodies change. making some nutrients essential for the body increase so that the physical health of the elderly is still strong Therefore, it is recommended to increase your intake of the following nutrients.

 

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• enough protein Help slow down muscle loss.

Increasing muscle mass helps maintain quality of life and fitness. Strengthen immune function and reduce illness time. Elderly people without chronic kidney disease You should consume about 1-1.2 grams of protein per kilogram of body weight per day. From easily digestible protein sources such as fish meat, tofu, dried beans such as soybeans, chickpeas, mung beans, red beans, because not only are they high in protein and easy to digest, but beans also contain isoflavones. (Isoflavones), which are antioxidants. Helps reduce the incidence of chronic diseases such as cardiovascular disease, breast cancer and prostate cancer. as well as helping to reduce symptoms after menopause in women

 

• Calcium and Vitamin D strengthen bones 

The elderly need at least 1,000 milligrams of calcium per day to maintain bone mass. Foods that are good sources of calcium include firm tofu, leafy green vegetables, soft-boned fish. Or foods that are fortified with calcium, such as nut milk, plant-based yogurt. If getting from food is not enough, some elderly people may choose to take calcium supplements. and to make calcium absorption more efficient The body needs enough vitamin D. Elderly people should go out to get sunlight. Morning or evening for 10 to 15 minutes a day, along with eating fish and mushrooms, which are good sources of vitamin D. However, older adults should consult their doctor to check their vitamin D levels and get an appropriate vitamin D supplement.

 

• Vitamin B12 Complete development of red blood cells

Vitamin B12 is involved in the functioning of the nervous system. red blood cell formation process and DNA synthesis Effects of aging and taking certain medications As a result, the elderly have less vitamin B12 absorption. Food sources of easily digestible vitamin B12 that are suitable for the elderly include fish, eggs, nutritional yeast, tempeh, seaweed, or foods that contain Vitamin B12 supplementation, such as plant-based milks, breakfast cereals

 

• Potassium helps maintain blood pressure.

adequate intake of potassium in conjunction with dietary sodium control Contributes to reducing the risk of high blood pressure. Vegetables, fruits, nuts and dried beans They are all sources of potassium. Seniors should avoid eating processed foods. because in addition to having a high amount of sodium The potassium content is also reduced by the production process. Focusing on eating delicious food from natural ingredients. Reduce the addition of condiments together with body weight control. To control the level of blood pressure to be within the appropriate criteria.

 

• Dietary fiber reduces the risk of chronic non-communicable diseases (NCDs).

Regular fiber intake reduces the risk of heart disease and type 2 diabetes, and helps normalize bowel movements. Many seniors do not eat enough fiber. due to dental health problems Therefore, you should eat easily digestible fiber such as unpolished rice flour. assorted boiled beans including non-hard fruits and vegetables Nowadays, there are more convenient options. like dietary fiber, drinking water This ensures that you are getting enough dietary fiber on a daily basis.

 

 

Reference 

1. Klemm S. Special Nutrient Needs of Older Adults [Internet]. Eatright.org. 2021 [cited 13 September 2021]. Available from: https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults

 

Health information provided by : 

Female Dr. Sureerat Sri Tangrattanakun

Preventive Medicine Specialist

Attending the clinic for care, prevention and health rehabilitation, BDMS Wellness Clinic

When you get older, your body changes. making some nutrients essential for the body increase.