Important diets for the elderly will prevent various diseases

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Aging makes people more susceptible to illness and chronic illness as the body begins to weaken. But getting the right diet can help older people stay healthy and less likely to get sick. What kind of nutrition do older people need to improve their overall health?

Professor David Richardson, Scientific Advisor at the Council for Responsible Nutrition (CRN), UK, recommends the following nutrition for the elderly:

1. Protein

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Normally, our muscle mass decreases as we age, which causes us to become weaker. This process can be slowed down by eating enough protein. Dairy products, red meat, and eggs are good sources of protein.

2. Calcium and other bone nutrients

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Of the 12 people over the age of 50, three were women and one was a man with osteoporosis. Getting enough essential vitamins and minerals helps prevent bone problems in the elderly.

  • Calcium: Found in milk, cheese, yogurt, spinach, and sardines.
  • Vitamin D: Found in egg yolks, fish livers, and oily fish such as mackerel and salmon. Daily sun exposure also increases our vitamin D levels.
  • Vitamin K2: Found in leafy vegetables such as broccoli, cabbage, lettuce, dairy products, meat, and eggs.
  • Zinc: Found in dairy products, red meat, eggs, poultry, and soybeans.
  • Phosphorus: Found in grains (especially wheat, oats, oats), dairy products, red meat, poultry, and seafood.
  • Magnesium:​​​ Found in whole grains, kale, and red meat.

3. Nutrients for joint health

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Rheumatoid arthritis affects people over the age of 50 and is a major cause of disability. Some foods can help prevent this problem.

  • Glucosamine and chondroitin sulfate: found in vitamin supplements
  • Omega-3 fatty acids: Found in good fats such as salmon, mackerel, sardines and tuna, and cashew nuts.

4. Vitamins and minerals to strengthen immunity

Vitamin B6: Found in potatoes, yams, bananas, chicken, and mackerel. Folic acid: Found in red corn, grapes, cabbage, and greens.

  • Vitamin A: Found in sweet potatoes, carrots, cabbage, pumpkin, and spinach.
  • Vitamin C: Found in raisins, citrus fruits, cauliflower, and peppers.
  • Vitamin E: Found in shrimp, almonds, peanuts, and sunflower seeds.
  • Zinc: Found in dairy products, red meat, eggs, poultry, and soybeans.
  • Iron: Found in spinach, dried fruits, red meat, egg yolks, and tuna.
  • Selenium: Found in brown rice, poultry, and tuna.

5. Probiotics for intestinal health

Probiotics are indigestible food products and stimulate the growth of "good" bacteria in the large intestine. Probiotics are present in yogurt.

6. Omega-3 fatty acids for brain health

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Dementia can seriously affect the quality of life of the elderly. Omega-3 fatty acids are found in nuts such as walnuts, cashews, and high-fat fish such as salmon, mackerel, sardines, and tuna.

7. Antioxidants for heart health

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As we get older, our risk of heart attack or stroke increases. Antioxidants are found in grapes, blueberries, wild cherries, oranges, apples, tomatoes, kale, broccoli, onions, cabbage, garlic, soybeans, and green tea.

David Richardson also advised that to prevent malnutrition, the elderly should eat a healthy diet and take vitamin supplements if prescribed by a doctor.

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