Nutrition during old age is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water.
Good nutrition for old age people is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.
But as you age, your body and life change, and so do what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.
Essential Nutrition During Old Age
Protein supplements are the fundamental nutrition that old age people or patients should consume. It requires 1 gram of protein per Kilograms of body weight. Unfortunately, the intake of protein falls reasonably down as people grow old.
Proteins should be consumed as priority nutrition during old age and is widely available on red meats like mutton and beef. Consumption of mutton or beef might cause diabetes, BP (blood pressure), and high cholesterol.
So, it’s advised to take protein supplements from grains and pulses that are isolated and soluble. It’s ok to consume protein powder that has very low side effects (as every protein powder has at least a few preservatives), so choose them wisely.
Vitamin And Minerals
Vitamin and Minerals are also essential nutrition during old age. There are multiple vitamins and minerals that should be consumed by balanced and nutritious foods.
Calcium and Vitamin D
Over 70-year-olds require more calcium and vitamin D to maintain bone health than when they were younger. Calcium should be consumed at an average of 800mg/day. The main source of calcium is milk, egg, etc.
Therefore, you should aim to consume three servings of low-fat or fat-free dairy products each day to meet these needs. Other calcium-rich foods include:
- Foods fortified with vitamins and minerals.
- Dark green leafy vegetables.
- Canned fish with soft bones.
- Plant-based beverages fortified with vitamins and minerals.
A source of Vitamin D is fatty fish, eggs, and foods and beverages fortified with it. Choose calcium supplements and multivitamins that contain vitamin D.
The recommended daily allowance is 60 mg. Iron absorption and wound healing are among the benefits of vitamin C. Foods can lose as much as 50% of their vitamin C during cooking and storage.
Daily consumption of 40-60mg/100ml of critic fruits like lemon or orange juice will provide the recommended amount of vitamin C. Fruit juices containing vitamin C, as well as blackcurrant drinks containing vitamin C, such as Ribena, are other options.
To meet the recommended intake of vitamin C, older people without these vitamin C-rich drinks should eat at least a few oranges, grapefruits, satsumas/mandarins, or kiwi fruits each week.
Vitamin B12 may not be absorbed fully by adults over 50. However, fortified cereal, lean meat, and fish and seafood are vitamin B12. Obtain a vitamin B12 supplement from your doctor or registered dietitian nutritionist.
Stay regular by eating fiber-rich foods. Additionally, fiber may help reduce your risk of diabetes and heart disease. You should also consume whole grains, beans, peas, and lentils, as well as whole fruits and vegetables, which provide dietary fiber.
Blood pressure can be lowered by taking adequate potassium and limiting sodium (salt). Potassium can be found in fruits, vegetables, beans, and low-fat or fat-free dairy products. When preparing foods, choose those with a little salt added. Flavor the food with herbs and spices.
The recommended daily intake is 9mg. All age groups should consume iron in their diets. The intake of iron depends on age.
Deficiency of Iron is the major contributor to anemia in female and old patients. It is found that 15-20% of the older population are found to have iron deficiency.
Studies have found that old age people who aren’t under care are prone to iron deficiency as they skip meals and don’t concentrate on nutrient uptake.
Adequate iron is maintained by the consumption of liver and vegetables. You can also take iron supplements under the consultation of physicians.
Why nutrition is important in old age?
As you grow old, your skin peals, it gets dark, your activities shrink, your joints become weaker, your sights become blurred, and many more.
Old people are not actually old by age, they become old by a nutrition deficiency. This nutrition deficiency has not rolled on a year’s time, it was built by the default of nutrients intake from a young age.
This holds the main reason behind aging, diabetes, indigestion, constipation, blood pressure, blurred vision, gas trouble, nervous, non-curable injuries, foot ulcer, and many.
The only way to overcome these issues is by adequate intake of various nutritious foods or supplements. Nutritions like protein, vitamins, minerals will help you maintain metabolism in control and natural. It increases the immunity inside the system.
- It is mandatory to intake nutrition during old age. Nutritious foods or supplements can help your life be healthy.
- Protein, vitamins, minerals, and other supplements are important for old people.
- Old age people need care, love, and nutrition to enjoy the final phase of life. Yet, the present lifestyle doesn’t spend time caring for the elder ones.
- If you find yourself can’t spend time grooming your parents or elders on nutritious diet intake, you can seek the help of old-age homes or assisted living homes near you.