What Are the Best Nutritional Supplements for Middle-aged and Elderly People?
As the body's metabolism gradually slows down, the absorption of nutrients also decreases. For example, the absorption of calcium may decrease, leading to calcium loss in the body and resulting in osteoporosis. Therefore, middle-aged and elderly people should pay more attention to their diet and focus on the effectiveness of dietary therapy. They can supplement foods rich in nutrients such as protein, calcium, iron, and zinc.
The ability of protein synthesis and utilization decreases in the elderly, so it is necessary to pay attention to supplementation. Surveys have shown that the intake of high-quality protein is significantly insufficient in elderly people in rural areas of China. Generally speaking, protein is mainly divided into two categories. Animal protein comes from sources such as eggs, milk, fish, shrimp, and lean meat, while plant protein comes from foods such as soybeans, nuts, and cereals.
Calcium not only affects bone health but also plays an important role in the cardiovascular, endocrine, nervous, and muscular systems. The elderly have a higher demand for calcium, but surveys have shown that the daily calcium intake of the elderly in China is only about 500 milligrams, which is only half of the recommended amount. Elderly people who are chronically calcium-deficient are more prone to joint pain, decreased height, decreased appetite, insomnia, and excessive dreaming. Therefore, the elderly should regularly monitor bone density and pay attention to calcium supplementation.
Surveys have shown that the average anemia rate of various population groups in China is 20.1%, while the anemia rate of the elderly is higher than the national average, which is partially related to iron deficiency. Long-term iron deficiency and anemia can lead to weakness, decreased resistance to disease, easy fatigue of the brain, and memory decline in the elderly. The best foods for iron supplementation are meats and animal organs rich in heme iron, among which beef has a higher iron content. Additionally, some black foods such as black fungus, black rice, and black sesame are also good sources of iron.
Attentive children may notice that the dishes their parents make become increasingly salty as they age, which is related to the degradation of taste in the elderly. Appropriate zinc supplementation can improve taste. A survey by the Medical Department of Japan University found that 28% of those with taste disorders aged 60-65 had insufficient zinc levels in their blood, and 70% of them showed improvement in symptoms after zinc supplementation. Therefore, elderly people with poor taste and loss of appetite can go to the hospital to check their zinc levels, and if they are indeed deficient, they should supplement it promptly.
Vitamin D can increase the absorption and utilization of calcium in the body. Long-term deficiency may lead to osteomalacia or osteoporosis. In recent years, it has also been found that vitamin D can help prevent various diseases such as cancer, immune system dysfunction, multiple sclerosis, and depression.
