Elderly people experience a decline in various bodily functions and enter a period with high incidence of various diseases. Sufficient nutritional support is the foundation for disease prevention and health maintenance. Research shows that in the elderly population, there are 5 nutrients that are prone to deficiency, which are closely related to the occurrence of various diseases.
The first type is folic acid. The lack of folic acid is a risk factor for conditions like cerebral infarction, independent of hypertension and diabetes. It is a major cause of cerebral infarction among individuals without diabetes or hypertension. Folic acid deficiency can elevate homocysteine levels in the body, leading to atherosclerosis and plaque formation.
The second type is dietary fiber. Insufficient dietary fiber further weakens the gastrointestinal function of the elderly, causing disruption in intestinal flora, affecting the absorption of other nutrients, and potentially leading to constipation or even malignant intestinal lesions.
The third type is protein. Life originates from protein, and various immune cells and hormones rely on protein. Protein forms the body’s immune barrier, and muscles, constituting 70% of total body weight, primarily consist of protein. Protein deficiency not only weakens the immune system, making individuals more susceptible to illnesses, but also accelerates muscle loss, a significant sign of aging.
The fourth type is calcium. The body starts losing calcium from the age of 35, and calcium deficiency can cause osteoporosis, increasing the risk of bone fractures. Calcium is essential for the body’s blood pressure regulation mechanisms, and its deficiency significantly raises the risk of cardiovascular accidents.
The fifth type is iron. It is one of the main causes of anemia. Blood cells in the blood transport oxygen and nutrients, and a lack of iron prevents hematopoietic cells from generating blood cells for metabolic processes, similar to the body’s tissues and cells being unable to “breathe and eat” properly, leading to various diseases.
It is important to note that the main reason for the deficiency of these 5 nutrients is an improper diet. Eating well is the cornerstone of maintaining health, just as a car cannot function without gasoline or electricity, regardless of its sophistication. We need to derive energy substances for life activities from food.
Research indicates that the quality of daily diet among our country’s residents, especially the elderly, exhibits several issues, primarily revolving around insufficient consumption of 5 types of food.
Firstly, insufficient intake of dairy products. For example, individuals should consume no less than 300 milliliters of milk daily, or substitute with yogurt.
Secondly, inadequate consumption of fresh fruits and vegetables. Leafy vegetables should amount to at least one kilogram daily, with over half being dark-colored vegetables, particularly leafy greens. Fresh fruits should be no less than half a kilogram daily, and fruit juice beverages should not be considered as fruits.
Thirdly, insufficient consumption of fish and shrimp. Even if not consumed daily, it is recommended to eat fish at least twice a week, with a minimum of 200 grams per meal.
Fourthly, inadequate intake of whole grains. Roughly speaking, individuals should consume two to three taels of whole grains daily, including various legumes.
Lastly, insufficient consumption of nuts, such as walnuts, pistachios, peanuts, and sunflower seeds, at around 10-15 grams daily.
By ensuring sufficient intake of the mentioned food types, various nutrients are usually not deficient, and there is no additional need for supplementation. It is crucial to understand that the body absorbs nutrients as a whole. The greater the variety of nutrients and the closer their ratio matches what the body needs, the higher the absorption rate. This is why dietary supplementation is more effective than medicinal supplementation.
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