8 nutrients for a healthy diet in old age

The healthy diet and nutrition of older people is affected by various factors, one of them the change in body composition. As we grow, the body loses bone and muscle and gains fat due to the passivity of hormones. There are therefore many variables that make it difficult to keep an adult healthy, but there are also others that through their care help us preserve them. An example is eating a healthy diet in old age.

Water

Water in the body decreases with age, so the risk of dehydration is very common. Even if you are not thirsty, it is important to consume water, on average at least 1 liter of water for every 30 kilos of weight.

Protein

Protein is very important and necessary to support a healthy immune system and prevent muscle atrophy. Although energy requirements are lower, older people should eat high-quality protein in eggs, lean meats, poultry, and fish.

Carbohydrates and fiber

Carbohydrates are the main source of energy for the entire body and can be found in bread, cereals, pasta and other grain products. A diet high in fiber and water will also help prevent constipation.

Fat

Fat consumption in older people should be limited but not eliminated. You can do this by consuming lean meats, low-fat dairy products, and foods that do not require frying in their preparation.

Iron

For older people, iron deficiency can be equivalent to a nutritional deficiency. Good sources of iron are lean red meats or cereals for breakfast.

Zinc

Zinc intake is usually low among elderly people and they also encounter difficulties in its absorption. Meat, poultry and fish should be part of a balanced diet that helps meet the daily requirements of this mineral.

Calcium

Calcium is an ingredient that older adults require more importantly, on an average of 1,500 mg daily, and just consuming milk does not satisfy it. Supplement your intake with yogurt, low-fat cheese, and broccoli.

Vitamin B12

Most elderly people suffer from a deficiency of vitamin B12 due to atrophic gastritis, which inflames the stomach (bacterial overgrowth) and does not allow adequate absorption by the body of this nutrient, so it is important to use vitamin supplements that include it. Each of the above nutrients is necessary to maintain an aging body in good health. Older people should try to stay active and strive to eat a balanced diet. Although an aging body is not the same as it used to be, proper care and sufficient nutrient administration can help older people enjoy a long and healthy life.