Nutrition in old age plays a key role in maintaining health and quality of life. At this age, the body needs a special balance of nutrients to maintain the functions of organs and systems at the proper level.
Proper nutrition helps maintain mobility, improves memory and cognitive function, slows down the aging process, strengthens the immune system, and promotes an overall sense of well-being.
The basic principle in the nutrition of the elderly is that food should be limited in calorie content and complete in the content of essential nutrients:
- moderation in food (in calories)
- consuming sufficient amounts of proteins, vitamins and minerals
- limiting the consumption of salt, sugar and fat
- fractional meals in small portions (up to 5 times a day)
- sufficient water consumption (at least 1.5 liters of clean water).
The most important dietary nutrients for the elderly
|
NUTRIENT |
Why does the body need it? |
Main sources |
Note |
|
Vitamin D |
- for calcium absorption; - for the functioning of muscles, nerves, immune system |
fatty fish (salmon, mackerel, sardines) |
With age, the body gradually stops converting sun rays into vitamin D, so in addition to foods, you can take vitamin D supplements as recommended by your doctor. |
|
Vitamin B12 |
- for the production of blood cells and nerve cells |
meat, fish, eggs and dairy products |
in the presence of atrophic gastritis, B12 is poorly absorbed from food, so you can resort to tablets or injections |
|
Vitamin B6 |
– prevents microbes; - produces energy; - improves memory and mental performance |
chickpeas, liver, fatty fish |
If you have dementia, vitamin B6 will not help improve mental abilities |
|
Folic acid (В9) |
- stimulates cell growth - protects against stroke - prevention of certain types of cancer |
leafy greens, nuts, beans |
Excess folic acid (from dietary supplements) may increase the risks of nerve damage as well as colon cancer |
|
Calcium |
- prevention of osteoporosis (fractures); - normalizes the functioning of muscles, nerves and blood vessels |
milk, yoghurt, cheese, kefir and other dairy products. |
With age, Ca is lost more than it is absorbed, especially important for women after menopause |
|
Magnesium |
- produces protein; - strengthens bones; - normalizes blood sugar levels; - dilates blood vessels |
nuts, seeds, leafy greens |
In addition to a lack of magnesium in the diet, taking various medications can also cause its deficiency, so it makes sense to take magnesium supplements |
|
Potassium |
- for the functioning of the heart, kidneys, muscles, nerves; - prevents stroke, high blood pressure and bone fragility |
dried apricots, bananas, spinach, yoghurt |
You can take nutritional supplements with potassium only on the recommendation of a doctor, because they can reduce the effectiveness of medications for high blood pressure, migraines, etc. |
|
Selenium |
- protects cells from damage and infections; - improves the functioning of the thyroid gland and muscles; - prevents dementia, cancer and thyroid disease |
various nuts, seeds |
Excess selenium (taken as a dietary supplement) can cause hair loss and brittle nails |
|
Zinc |
- helps fight infections and inflammation; - protects vision |
meat and seafood |
Many elderly people do not receive enough of this micronutrient from food; on the recommendation of a doctor, you can drink it in a bicomplex |
|
Omega-3 fatty acids |
- prevention of Alzheimer's disease, arthritis, macular degeneration, which can cause blindness |
fatty fish, walnuts, canola or flaxseed oils |
Omega-3 fatty acids are essential, i.e. are not produced in the body and must be obtained from food |
|
Probiotics |
- bacteria that normalize intestinal microflora; - improve digestion (helping with diarrhea, irritable bowel syndrome); - protect against allergies |
yoghurt, pickled cabbage, nutritional supplements |
If you have health problems or a weak immune system, then you need to consult a doctor, and if you are healthy, probiotics are safe for you. |
|
Dietary fiber (fiber) |
- improves digestion; - regulates the chair; - reduces cholesterol and blood sugar levels - prevents stroke, heart attack |
Whole grains, vegetables and fruits |
Most older adults don't get the amount of fiber they need (20-30 grams), which is about 6-8 servings of whole grains or 8-10 servings of vegetables and fruits, so it's worth considering taking a supplement |
When preparing the material, the recommendations of Professor of Medicine Almaz Sharman were used https://www.zdrav.kz/novosti/kak-s-vozrastom-luchshe-pitatsya
