“NUTRITION FOR THE ELDERLY: WHAT YOU NEED TO KNOW ABOUT THE MOST IMPORTANT NUTRIENTS”

NUTRIENT

Why does the body need it?

Main sources

Note

Vitamin D

- for calcium absorption;

- for the functioning of muscles, nerves, immune system

fatty fish (salmon, mackerel, sardines)

With age, the body gradually stops converting sun rays into vitamin D, so in addition to foods, you can take vitamin D supplements as recommended by your doctor.

Vitamin B12

- for the production of blood cells and nerve cells

meat, fish, eggs and dairy products

in the presence of atrophic gastritis, B12 is poorly absorbed from food, so you can resort to tablets or injections

Vitamin B6

– prevents microbes;

- produces energy;

- improves memory and mental performance

chickpeas, liver, fatty fish

If you have dementia, vitamin B6 will not help improve mental abilities

Folic acid (В9)

- stimulates cell growth

- protects against stroke

- prevention of certain types of cancer

leafy greens, nuts, beans

Excess folic acid (from dietary supplements) may increase the risks of nerve damage as well as colon cancer

Calcium

- prevention of osteoporosis (fractures);

- normalizes the functioning of muscles, nerves and blood vessels

milk, yoghurt, cheese, kefir and other dairy products.

With age, Ca is lost more than it is absorbed, especially important for women after menopause

Magnesium

- produces protein;

- strengthens bones;

- normalizes blood sugar levels;

- dilates blood vessels

nuts, seeds, leafy greens

In addition to a lack of magnesium in the diet, taking various medications can also cause its deficiency, so it makes sense to take magnesium supplements

Potassium

- for the functioning of the heart, kidneys, muscles, nerves;

- prevents stroke, high blood pressure and bone fragility

dried apricots, bananas, spinach, yoghurt

You can take nutritional supplements with potassium only on the recommendation of a doctor, because they can reduce the effectiveness of medications for high blood pressure, migraines, etc.

Selenium

- protects cells from damage and infections;

- improves the functioning of the thyroid gland and muscles;

- prevents dementia, cancer and thyroid disease

various nuts, seeds

Excess selenium (taken as a dietary supplement) can cause hair loss and brittle nails

Zinc

- helps fight infections and inflammation;

- protects vision

meat and seafood

Many elderly people do not receive enough of this micronutrient from food; on the recommendation of a doctor, you can drink it in a bicomplex

Omega-3 fatty acids

- prevention of Alzheimer's disease, arthritis, macular degeneration, which can cause blindness

fatty fish, walnuts, canola or flaxseed oils

Omega-3 fatty acids are essential, i.e. are not produced in the body and must be obtained from food

Probiotics

- bacteria that normalize intestinal microflora;

- improve digestion (helping with diarrhea, irritable bowel syndrome);

- protect against allergies

yoghurt, pickled cabbage,

nutritional supplements

If you have health problems or a weak immune system, then you need to consult a doctor, and if you are healthy, probiotics are safe for you.

Dietary fiber (fiber)

- improves digestion;

- regulates the chair;

- reduces cholesterol and blood sugar levels

- prevents stroke, heart attack

Whole grains, vegetables and fruits

Most older adults don't get the amount of fiber they need (20-30 grams), which is about 6-8 servings of whole grains or 8-10 servings of vegetables and fruits, so it's worth considering taking a supplement