Meeting the nutritional and nutritional needs of an elderly person is strongly influenced by several factors, one of which is the change in body composition. With age, the body will lose bone density, muscle strength, and the ability to store fat because the hormones in the body are not as active as they used to be.
There are several nutrients that can inhibit the emergence of health problems in the elderly, below is a list of nutrients and nutrients that can be consumed by the elderly or whatever your age is to be able to be healthy for longer.
1. Water
Water in the body decreases with age, so the older a person is, the more likely they are to become dehydrated. Sometimes they do not feel thirsty while the body lacks fluids. It is recommended to drink at least 1 ounce of water for every 2.2 pounds of body weight or no more than 1.5 liters per day.
2. Protein
When someone is in the age of old age, protein intake is expected by the body to support the immune system or the immune system. With adequate protein intake will inhibit the loss of muscle mass. In meeting protein needs, it is recommended to consume foods high in protein such as eggs, lean meats, nuts, and fish.
3. Carbohydrates and Fiber
Carbohydrates are the main source of energy throughout the body. You can accept carbohydrates in breads, cereals, pasta, and other whole grain products. As for fiber and water can be obtained through green vegetables and fruits.
4. Fat
Most of us advise the elderly not to consume meat even though the content in meat is also needed for the body, especially fat, of course, fat intake for older people should be limited, not prohibited. The elderly can consume lean meats, low-fat dairy products, and eat foods that are not fried.
5. Iron
For the elderly, iron deficiency is very dangerous. Moreover, the function of iron itself is very closely related to the availability of the amount of blood needed to transport oxygen throughout the body. Good sources of iron can be obtained from lean red meat or cereals.
6. Zinc (Zinc)
Zinc is needed for the body as an anti-oxidant, maintaining the immune system, maintaining a healthy reproductive and digestive system. To help you meet your zinc needs, you can consume oysters, beef, spinach, fish, nuts, and mushrooms.
7. Calcium
Calcium is one of the nutrients that is often avoided by most elderly people because it can interfere with their digestion, especially calcium which is abundant in milk. As a result, older people rarely drink milk even though they should receive about 1,500 mg of calcium a day. Calcium plays a role in maintaining healthy bones and teeth. Non-fat milk powder, yogurt, low-fat cheese, and broccoli can help meet calcium needs and can prevent bone disease problems such as osteoporosis or bone loss.
8. Vitamin B12
Vitamin B12 is needed by the body to maintain healthy nerves and prevent anemia. During the elderly period, the body’s ability to store vitamin B12 will decrease. Vitamin B12 can be obtained in the form of medicine, of course, through doctor’s advice.
Each of the above nutrients is needed to keep an aging body in good condition. Parents should try to stay active and strive for a balanced diet to achieve a healthy body and a long life.
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