Need of Key Nutrients At Old Age
As everyone knows, maintaining good health requires eating a balanced diet. As we age, it is important to continue paying special attention to what we eat, since it is essential to give our body the necessary nutrients to cope with the changes that the body undergoes and prevent the appearance or progression of diseases, such as loss of muscle mass and decalcification of bones.
We leave you with several advice to follow to follow a diet that is most suitable during this phase and receive all the necessary nutrients, as there are times when it becomes complicated for us and to avoid falling into probable malnutrition or other deficiencies of key nutrients:
- Proteins: Proteins are essential for the maintenance and repair of muscles, skin and other tissues in the body. Consuming enough protein also helps to keep the immune system strong and stops muscular atrophy. Lean meats, poultry, fish, beans, nuts, and dairy products are examples of foods high in protein.
- Vitamin B12 and folate: These vitamins that dissolve in water are necessary for the synthesis of red blood cells and the preservation of a healthy nervous system. Whereas folate is found in leafy green vegetables and vitamin-fortified products, vitamin B12 is mostly found in meals of animal origin, such as meat, fish, chicken, and dairy products.
- Omega 3: Consuming this essential fatty acid in sufficient amounts is crucial as it helps prevent age-related neurological illnesses like Alzheimer's. Omega 3 is present in foods including sardines, walnuts, chia seeds, salmon, and walnuts.
- Calcium: SCalcium is essential for maintaining strong bones and preventing osteoporosis. Dairy products, leafy green vegetables, tofu, and fish with bones are good sources of calcium.
- Vitamin D: The absorption of calcium and the maintenance of strong bones depend on this vitamin. The majority of vitamin D is acquired from sun exposure, although it is also present in meals like eggs, fatty fish, and foods with added vitamins.
- Potassium: Potassium is necessary for preserving a healthy blood pressure range as well as avoiding cramps and weakened muscles. Nuts, fruits, and vegetables are good sources of potassium.
Apart from these essential elements, it's crucial to keep a balanced diet with lots of different fruits, vegetables, healthy grains, and lean proteins. Limiting the intake of foods heavy in fat, sugar, and salt which raise the risk of chronic diseases is also recommended.
Maintaining an active lifestyle is also crucial for preventing muscle loss and enhancing general health. This entails engaging in regular exercise that is appropriate for one's physical condition, keeping a healthy weight, and abstaining from bad habits like smoking and binge drinking.
Nevertheless, bear in mind that many seniors may have distinct dietary requirements, so it's crucial to see a healthcare provider for personalised advice.