Important nutrients for the elderly

          Eating a healthy diet and getting regular physical activity. It is important for all ages. But as we age, our bodies change. Makes some nutrients more essential to the body So that the physical health of the elderly remains strong and strong. Therefore, it is recommended to increase the intake of the following nutrients.

• Adequate protein. Helps slow down muscle loss.

          Increasing muscle mass helps maintain quality of life and physical fitness. Strengthens immune function and reduces illness time Elderly people without chronic kidney disease You should consume approximately 1-1.2 grams of protein per kilogram of body weight per day. From easy-to-digest protein sources such as fish, tofu, and dried beans such as soybeans, chickpeas, mung beans, and red beans, because not only are they high in protein and easy to digest, but beans also contain isoflavones. (Isoflavones), which are antioxidants. Helps reduce the occurrence of chronic diseases such as cardiovascular disease, breast cancer, and prostate cancer. It can also help reduce post-menopausal symptoms in women.

• Calcium and Vitamin D Strengthen bones

          Elderly people need at least 1,000 milligrams more calcium per day to maintain bone mass. Foods that are a source of calcium such as hard tofu, green leafy vegetables, and fish with soft bones. or foods that are fortified with calcium, such as nut milk, plant-based yogurt If they don't get enough from their diet, some elderly people may choose to take calcium supplements. and to make calcium absorption more efficient The body therefore needs adequate vitamin D. Elderly people should go out and get some sunlight. Morning or evening for 10 - 15 minutes per day, along with eating fish and mushrooms, which are sources of vitamin D. However, the elderly should consult a doctor to check their vitamin D levels and receive appropriate vitamin D supplementation.

• Vitamin B12, complete development of red blood cells

          Vitamin B12 is involved in the functioning of the nervous system. The process of making red blood cells and DNA synthesis Effects of aging and taking certain medications As a result, the elderly have less absorption of vitamin B12. Food sources of vitamin B12 that are easily digested suitable for the elderly include meat, fish, eggs, nutritional yeast, tempeh, seaweed, or foods with added vitamin B12 such as plant-based milk and breakfast cereals.

• Potassium Helps maintain blood pressure.

Eating enough potassium along with controlling sodium in food Helps reduce the risk of high blood pressure. Food such as vegetables, fruits, nuts and dried beans All are sources of potassium. Elderly people should avoid eating processed foods. Because in addition to having a high amount of sodium The potassium content is also reduced due to the manufacturing process. Emphasis on eating food with mild flavor from natural ingredients. Reduce the addition of seasonings and take care of your body weight. To control blood pressure levels within the appropriate range.

• Dietary fiber Reduce the risk of chronic non-communicable diseases (NCDs)

Eating fiber regularly reduces the risk of heart disease and type 2 diabetes and helps normal bowel movement. Many seniors do not consume enough dietary fiber. due to dental health problems Therefore, you should eat dietary fiber that is easily digested, such as unpolished rice flour. Various types of boiled beans Including fruits and vegetables that are not hard. Nowadays, there are more convenient options. such as dietary fiber in drinking water This will ensure that you are getting enough dietary fiber every day.

Reference 

1.    Klemm S. Special Nutrient Needs of Older Adults [Internet]. Eatright.org. 2021 [cited 13 September 2021]. Available from: https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults

Health information by :

Dr. Sureerat Sri Tangratanakul

Doctor who specializes in preventive medicine (Preventive Medicine)

At the clinic for health care, prevention and restoration, BDMS Wellness Clinic