Often hear many elderly people say they can’t eat anymore in life, many can’t eat, so they eat less, eat poorly, have low demands on eating, and don’t pay much attention to it. Just eat some coarse tea and simple meals to get by, which inevitably leads to inadequate intake of nutrients.
Even many elderly people feel that they are old, there is no need to eat so well, and they are also afraid that eating too well will bring diseases, especially high blood pressure, high blood lipids, high blood sugar, etc., which are often caused by eating. But is this really the case? Actually not, older people actually need more nutrition, not only do they need to eat well, but they also need to supplement five key nutrients well, otherwise the body will not get the necessary nutrition, and it will accelerate the aging of the body, as well as lower the physical fitness and immunity.
Five key nutrients that need to be supplemented well
1. Calcium
Calcium is very important for the elderly because as people age, they are prone to a problem where bone density accelerates loss, leading to conditions like osteoporosis, making it easy to experience weakness in limbs, fractures, and more.
At this point, supplementing calcium becomes very important and necessary. Only by supplementing enough calcium can bone loss be slowed down and osteoporosis be avoided as much as possible. According to Chinese dietary nutrition supplement recommendations, people over 60 years old should consume no less than 1000 milligrams of calcium daily to ensure the body’s calcium needs.
Common calcium-rich foods include mainly milk and dairy products, soy products, eggs, sesame paste, kelp, and more. Besides eating these calcium-rich foods regularly, it’s also important to supplement more Vitamin D, as it facilitates the body’s absorption and utilization of calcium. Additionally, make sure to get some sunlight to synthesize Vitamin D in the body, for better calcium utilization, leading to a healthier body.
2. Vitamin C
Supplementing Vitamin C is very important for overall health, mainly boosting the immune system and helping prevent colds, which are crucial for elderly individuals. Additionally, Vitamin C has antioxidant properties that help eliminate free radicals, slow down aging, aid in blood formation, protect collagen synthesis in the skin, benefit cardiovascular health, and overall contribute significantly to health.
Vitamin C cannot be synthesized in the human body, so it must be obtained externally. Therefore, it’s necessary to consume a recommended daily intake of not less than 100 milligrams of Vitamin C. Common Vitamin C-rich foods are mainly vegetables and fruits. Having a diet rich in vegetables and fruits ensures sufficient Vitamin C intake. Fruits like kiwi, oranges, lemons have high levels of Vitamin C and are beneficial when consumed regularly.
3. B Vitamins
B Vitamins are a large group of vitamins that, although the body does not require large amounts, are highly beneficial for health. They protect skin mucosa health, the nervous system, ensure normal metabolism, help regulate physiological functions, and promote cardiovascular health.
Elderly individuals need to pay attention to supplementing B Vitamins in their diet. Insufficient intake can lead to various minor health issues, potentially harming overall health. Therefore, it’s essential for elderly individuals to supplement B Vitamins regularly.
Common B Vitamin-rich foods include animal organs, vegetables, wheat germ, peanuts, eggs, and more.
4. Dietary Fiber
Although dietary fiber is not digested or absorbed by the body, it is crucial for promoting intestinal peristalsis and maintaining gastrointestinal health. Many elderly people tend to overlook dietary fiber intake, consuming refined foods, which leads to insufficient dietary fiber intake and can result in digestive issues like indigestion and constipation, which is detrimental to health in the long run.
There are many foods rich in dietary fiber, such as whole grains, fruits, and vegetables. Some elderly individuals prefer meat over vegetables and consume fewer fruits, resulting in inadequate dietary fiber intake, leading to gastrointestinal health problems over time.
5. High-Quality Protein
Protein is essential for overall health, as our body’s tissues and structure depend on it. An inadequate protein intake can accelerate aging and lead to rapid weight loss, which is harmful to health and longevity.
However, many elderly people fear obesity, hyperlipidemia, and other basic diseases. They often avoid eating meat and only consume light and simple foods, missing out on essential nutrients. This approach is not conducive to good health.
In reality, elderly individuals also need to supplement high-quality protein. Animal proteins are essential, and a slightly plump physique is actually beneficial for the body. By paying attention to protein intake, reducing fat intake, and regular exercise, the body will be in better shape. Common protein-rich foods include milk, eggs, lean meat, fish, shrimp, legumes and soy products, nuts, etc. Eating these foods regularly and ensuring intake of high-quality protein is beneficial for health.
