The elderly (aged 60 and over) should pay more attention to health care and diet because the body’s work or efficiency starts to decline, including problems or diseases caused by improper nutrition, such as muscle atrophy, muscle weakness, osteoporosis, anemia, etc. The elderly need 1,400 – 1,800 kilocalories of energy per day, depending on daily activities. Although the energy needs of the elderly are reduced compared to young people because they do fewer activities, they still need nutrients similar to adults. Therefore, we must take special care of the elderly because if the elderly lack certain nutrients, it may cause health problems or diseases from improper nutrition.
8 important nutrients recommended for caring for the elderly
1. Protein
Protein is important for building muscle, preventing muscle atrophy, helping the body’s immune system, repairing worn-out parts, and being a component of enzymes in the body. Allowing various systems to function perfectly. If you don’t get enough protein, you will lose muscle mass, which may cause instability in movement. Which increases the risk of accidents. สมัคร ufabet If you are injured, your body will recover slower than usual. Those who have to care for the elderly can easily calculate the appropriate amount of protein per day: The elderly should receive 1-1.2 grams of protein per 1 kilogram of body weight per day. For example, an elderly person weighing 60 kilograms should receive 60 grams of protein per day. If you compare the amount of meat, 2 tablespoons (30 grams) or 1 egg will provide 7 grams of protein. 1 glass of milk (240 ml) will provide 8 grams of protein.
- Recommended protein sources include both animal and plant proteins. Such as lean meat, fish, firm tofu, egg tofu, soybeans, low-fat milk, soy milk, etc.
- You should reduce or avoid meats with high fat content, such as fatty meats and processed meats, such as Chinese sausage, pork rolls, sausages, etc.
2. Carbohydrates
It is a source of energy for the body. The general recommended amount is 45-65% of the energy. The body receives per day, equivalent to about 8-10 ladles of rice or flour.
- For food sources containing carbohydrates, it is recommended to choose to eat unpolished carbohydrates and grains such as brown rice, parboiled rice, Job’s tears, whole wheat bread, vegetables and fruits more than white rice or white bread, etc. because it will help the body receive beneficial dietary fiber as well.
- You should reduce your intake of sugary foods, sweet drinks, and sweet desserts.
3. Vitamin B12
In the elderly, the ability to digest and absorb vitamin B12 may decrease. The elderly should receive 2.0 micrograms of vitamin B12 per day. People who care for the elderly should be aware of vitamin B12 deficiency because it can cause the elderly to develop anemia and neurological diseases, and can cause forgetfulness and mood swings.
- Food sources that contain most vitamin B12 Vitamin B12 is mostly found in animal products and dairy products such as meat, seafood, eggs, milk, plain yogurt, etc.
4. Folate or folic acid (vitamin B9)
Elderly people need 175 micrograms of folate per day for men and 150 micrograms per day for women to prevent anemia and inflammation of the tongue. Folate deficiency can cause weakness, fatigue, irritability, and palpitations.
- Food sources containing folate include green leafy vegetables, beans such as black beans, red beans, mung beans, soybeans, tofu, yeast and grains, etc.
5. Calcium
It plays a role in building strong bones and teeth, helps prevent osteoporosis, thin bones, and is involved in blood clotting, as well as stimulating muscle contractions. The elderly need at least 1,000 milligrams of calcium per day.
- Food sources of calcium include milk and dairy products. It should be low-fat, plain yogurt, calcium-fortified soy milk, small fish, green leafy vegetables such as spinach, Chinese kale, etc.
6. Vitamin D
Normally, the body receives vitamin D from sunlight synthesis and from eating food. However, elderly people who cannot go outside in the sun for a long time may be deficient in vitamin D. If deficient, it will directly affect the strength of bones and muscles.
- Food sources containing vitamin D include fatty fish such as sardines, tuna, salmon, mackerel, etc., liver, some mushrooms, and milk fortified with vitamin D, etc.
7. Potassium
If the elderly eat enough potassium, it will help the muscle system, maintain the body’s acidity – alkalinity, and help the enzymes involved in energy production.
- Food sources that contain potassium include vegetables, fruits such as bananas, papaya, oranges, tomatoes, cabbage, cha-om, broccoli, spinach, various beans, milk and dairy products, etc.
8. Fiber or dietary fiber
It helps with the digestive system, so the elderly should be taken care of to ensure they get enough dietary fiber every day to prevent constipation. The recommended amount of dietary fiber is 25 grams per day. 100 grams of unpolished grains contain 4-10 grams of dietary fiber, and dried beans and seeds contain 19-28 grams of dietary fiber per 100 grams.
- Food sources containing fiber include grains, beans, oats, barley, vegetables and fruits, etc.