In the journey of life, the old age stage is a stage that everyone will go through. At this stage, the body's functions begin to decline gradually, and the need for nutrients also changes. Therefore, the elderly need to pay more attention to their diet nutrition to ensure good health. Today, we're going to talk about the nutrition guide for the elderly: seven nutrients are indispensable!
First, let's take a look at how much energy and nutrients older adults need to consume each day. According to the recommendations of the Chinese Nutrition Society, the average daily energy intake of the elderly over 60 years old is about 1800-2000 kcal, and the protein intake is about 60-70 grams. Next, we take a look at each of the seven nutrients and explain their importance for the elderly.
1. Protein.
Protein is a fundamental building block of human cells, and protein intake is especially important for the elderly. As we age, our muscle mass decreases, and consuming enough protein can help maintain muscle mass and build physical strength. In addition, proteins are also involved in the repair and renewal of damaged cells, improving immunity. It is recommended that the elderly consume more high-quality protein, such as lean meat, fish, milk, eggs, soy products, etc.
2. Calcium and phosphorus.
Calcium and phosphorus are the main components of bones and teeth, which are of great significance for the prevention of osteoporosis in the elderly. As we age, the body's need for calcium increases, while its absorption capacity gradually decreases. Therefore, older people need to consume more calcium and phosphorus through their diet. It is recommended to eat more foods rich in calcium and phosphorus, such as dairy products, fish, and tofu.
3. Vitamin D
Vitamin D aids in the absorption and utilization of calcium, which is essential for maintaining bone health. Studies have found that vitamin D deficiency can lead to diseases such as osteoporosis and fractures. Older adults can supplement with vitamin D through sun exposure and diet. It is recommended to increase the appropriate amount of foods rich in vitamin D such as fish, egg yolks, and dairy products.
4. Vitamin C
Vitamin C has an antioxidant effect, scavenging free radicals in the body and protecting cells from damage. In addition, vitamin C also helps to improve immunity and prevent colds and other diseases. Older people should consume more foods rich in vitamin C, such as fresh fruits and vegetables.
5. Vitamin E
Vitamin E is also an antioxidant that protects cell membranes and prevents cell damage. Studies have found that vitamin E helps prevent cardiovascular disease, diabetes and other senile diseases. Older people can supplement with vitamin E by consuming foods such as vegetable oils, nuts, etc.
6. Dietary fiber.
Dietary fiber helps prevent constipation and promotes intestinal health. In addition, dietary fiber can also lower cholesterol and prevent cardiovascular diseases. Older people should consume more foods rich in dietary fiber, such as whole grains, vegetables, fruits, etc.
7. Moisture. Water is essential for maintaining the body's physiological functions. Older people are prone to dehydration due to a slowed metabolism. Therefore, it is recommended to drink 6-8 glasses of water a day to ensure adequate daily hydration for the elderly.
Summary: Seven nutrients are indispensable in the nutrition guidelines for the elderly. A proper mix of these nutrients in your diet can help maintain good health and prevent disease. The elderly should pay attention to a balanced diet and consume more things rich in protein, calcium and phosphorus, vitamin D, vitamin C, vitamin E, dietary fiber and water. At the same time, maintain good living habits and exercise moderately in order to enjoy your old age in peace.
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