Elderly people who buy “protein powder” might be better off eating more of it, as high-protein foods are easily absorbed, cost-effective, and safe.
Protein is the material basis of life, an organic macromolecule, the basic organic matter that constitutes cells, and the main carrier of life activities. There is no life without protein. In the human body, protein accounts for about 18% of the total body mass.
Protein is the material basis of all life and one of the three essential nutrients for the human body; it is not only essential for the composition of tissue cells but also participates in various energy metabolisms of the human body. It is a very important nutrient for improving the body’s repair function and growth and development, with irreplaceability. Therefore, it needs to be obtained from food every day.
As people age, the body’s compensatory function declines, and supplementing protein reasonably can better meet the needs of life activities. Especially for breakfast and dinner, attention should be paid to supplementing protein by eating more high-protein foods.
Do elderly people need to eat “protein powder” to supplement protein?
With the improvement in people’s lives and financial status, the desire to maintain health through health supplements has increased. People are aware of the importance of protein to the body, especially the elderly, who may spend a lot of money to buy “protein powder” to eat.
In fact, if good products can be bought to supplement protein to the body, it is not impossible. However, the current health supplement market needs to be regulated. Many times, some health supplements we buy are actually just ordinary foods and may contain some food additives or preservatives, which are detrimental to health.
Our advice is that for the elderly, if they can obtain nutrients through normal diet, it is generally not recommended, or necessary to supplement nutrients through health supplements or medicines, including protein. Pay attention to a balanced diet. If the body’s nutrient needs cannot be met through normal diet or cannot eat normally, it is recommended to take medicines or health supplements to supplement nutrients under the guidance of a regular hospital doctor.
Elderly people can supplement protein by eating more of these four types of foods, which are additive-free, nutritious, healthy, and safer:
1. Eggs
Especially for some elderly people living in rural areas, eggs are the best nutritional food; not only rich in protein but also contain a certain amount of fat and various essential elements and vitamins. Eggs from free-range chickens that feed on various grains, wild grasses, wild vegetables, and insects without any additives are of higher nutritional value and more comprehensive. These eggs are also safer and healthier to eat.
In addition to chicken eggs, there are also duck eggs, goose eggs, and quail eggs, which have similar nutritional components and are all very good sources of high-protein food.
2. Fresh Milk
There is a wide variety of dairy products on the market, some of which are actually “fake milk,” such as almond milk, walnut milk, etc., which are not primarily made from milk but contain some milk components.
What can be called fresh milk is not milk just squeezed out on the farm but refers to milk pasteurized by the flash method and transported and stored under refrigeration to maintain a shelf life of typically 7-8 days.
The flash method involves taking freshly squeezed milk (within 2 hours) immediately to the factory, then pasteurizing at a high temperature of 72-75 degrees for 15-30 seconds, sealing, storing in refrigeration, and transportation. This kills harmful bacteria to the human body while preserving beneficial bacteria, thereby retaining the original taste and nutritional value of the milk, hence called fresh milk.
In supermarkets, fresh milk is generally kept in refrigerated cabinets, free of any additives, maintaining the original nutritional value of milk to the maximum extent, with high protein content that is easily absorbed by the body. The disadvantage is the short shelf life, so attention should be paid to the expiration date when purchasing and consumed promptly after purchase.
In addition to fresh milk, pure cow’s milk has a very high protein content, with a longer shelf life due to high-temperature sterilization, typically up to 180 days, making it a very good nutritional food. Similarly, powdered milk and some yogurts are theoretically also very good nutritional foods, but they involve more processing and may have some issues.
3. Soybeans and Soy Products:
Soybeans contain a very high content of plant proteins, which are the main source of protein in people’s lives. Therefore, for middle-aged and elderly people, they can eat more soybeans and soy products such as soy milk and tofu to supplement protein.
I remember a “protein powder” product on the market; take a look at the ingredients. In fact, it is just soy flour with a strong bean aroma. Of course, we cannot say that this is deceiving consumers because soy flour indeed contains rich soy protein, which many people are not aware of. The fresher the seasonal soybeans, the higher the nutritional content. So, for people living in rural areas, there is a significant advantage. Eating soybeans, tofu, or soy milk every day is a way to supplement protein.
4. Fish and Meat:
Meat products contain high protein content, whether it is collagen, myoglobin, or hemoglobin, which are mostly absorbable by the human body.
In terms of human absorption rate, the protein in “white meat” is easier to absorb, especially in fish meat, which is delicate and soft, making it suitable for the elderly. Therefore, eating some fish meat every day, as well as poultry meat or lean meat, can supplement protein to the body.
For breakfast, you can eat foods such as eggs, milk, and soy milk to supplement protein; for lunch, you can have some kind of meat or tofu for protein supplementation; for dinner, you can eat fish or soy porridge to supplement protein.
In conclusion, the elderly can meet their protein needs through a balanced diet with the above foods, without the need to buy expensive so-called “protein powders” and worry about food additives. Also, the elderly should not blindly supplement protein because more protein is not necessarily better; attention should also be given to the supplementation of fiber and vitamins. This involves eating a certain amount of vegetables, fruits, nuts, and, for those with good gastrointestinal function, some coarse grains, especially for dinner, which is indispensable for improving gastrointestinal function and maintaining overall health.
