As we age, our body's nutritional needs are constantly changing. In old age, in order to maintain good health and strengthen immunity, it is especially necessary to pay attention to supplementing with two nutrients: protein and vitamin D.
Protein is the basic substance of body cells, tissues and organs, and protein intake is particularly important for the elderly. As we age, the body's protein synthesis slows down, which can easily lead to muscle atrophy and decreased body function. Therefore, older adults need to increase their protein intake to maintain good health.
Foods rich in high-quality protein include meat, eggs, dairy, legumes, etc. Elderly people can consume these foods in moderation according to their tastes and eating habits to replenish the protein needed by the body.
Vitamin D is also very important for older people. Vitamin D helps promote calcium absorption and prevent diseases such as osteoporosis and fractures. With age, the body's ability to synthesize vitamin D decreases, which can easily lead to osteoporosis and other problems. Therefore, older adults need to increase their vitamin D intake to maintain healthy bones.
Foods rich in vitamin D include marine fish, animal liver, egg yolks, etc. At the same time, the elderly can increase their exposure to sunlight through appropriate outdoor activities to promote the body's own synthesis of vitamin D.
In addition to protein and vitamin D supplementation, older adults also need to pay attention to the variety and balance of their diet. Older people should maintain a light diet and avoid excessive intake of fats and salts to prevent the occurrence of diseases such as hypertension and cardiovascular disease. At the same time, the elderly should appropriately increase the intake of dietary fiber to promote intestinal health and prevent constipation.