Nutritional Needs of the Elderly
1. Energy Requirements
For the elderly, due to reduced daily activities and a slower metabolism, their energy needs are less than those of middle-aged adults. Therefore, nutritional intake should ideally balance with energy requirements. Insufficient intake can lead to weight loss, emaciation, and an increased susceptibility to disease, which is not conducive to longevity. Excess intake can cause overweight and obesity, potentially leading to conditions like obesity, hyperlipidemia, coronary heart disease, and cerebrovascular diseases. Thus, daily food intake should be determined based on age and level of activity. In October 1988, the Chinese Nutrition Society revised the "Daily Dietary Nutrient Supply Amount."
2. Protein Requirements
The protein synthesis rate in the elderly decreases. For individuals aged 59-70, this rate drops by 25%-28% compared to younger adults. Therefore, the elderly should consume more protein-rich foods. Additionally, since the elderly have reduced appetites and digestive capabilities, they should prioritize high-quality proteins, such as animal proteins and legume proteins. Fish proteins are especially suitable among animal proteins.
3. Carbohydrate Requirements
Although carbohydrates are a staple in the Chinese diet, the elderly should reduce their intake due to decreased appetite and digestive function. Starches are preferable over sucrose and fructose because the elderly's sugar tolerance and blood glucose regulation decrease. Overconsumption of sucrose may lead to diabetes and cardiovascular diseases. Starch also promotes the excretion of bile acids and cholesterol in the intestines. Although dietary fiber lacks nutritional components, it increases intestinal motility, prevents constipation, lowers blood lipids and glucose, and helps prevent colorectal cancer and breast cancer. The elderly should consume more fiber-rich foods such as leafy greens, corn, and beans.
4. Lipid Requirements
While fats are high-energy foods that promote the absorption of fat-soluble vitamins, excessive intake can lead to overweight, obesity, hyperlipidemia, coronary heart disease, and gallstones. Therefore, fat intake should be appropriately reduced, and the ratio of saturated to unsaturated fatty acids should be carefully controlled. Excessive saturated fatty acid intake can lead to arteriosclerosis, while excessive unsaturated fatty acid intake can cause lipid peroxidation, forming lipofuscin (age spots) and accelerating cell function decline. Animal fats contain more saturated fatty acids, while vegetable oils contain more unsaturated fatty acids. Among total fat intake, saturated fatty acids should not exceed one-third, and unsaturated fatty acids should comprise two-thirds. Marine fish and shellfish are rich in long-chain fatty acids derived from n-linolenic acid, which are the only unsaturated fatty acids usable by the elderly brain cells. Cholesterol in foods often coexists with fats, and excessive cholesterol can trigger arteriosclerosis. The elderly should limit high-cholesterol foods but should not avoid them entirely to prevent anemia and weakened resistance. Healthy elderly individuals should consume no less than 300 mg of cholesterol daily. Consuming one egg per day or eating foods that lower cholesterol, such as onions, garlic, mushrooms, wood ear fungus, daylily flowers, and soybeans, can meet this need.
5. Vitamin Requirements
On one hand, the natural decline in physiological functions, weakened teeth chewing ability, reduced gastrointestinal enzyme secretion, and changes in blood circulation affect vitamin absorption and utilization in the elderly. On the other hand, to delay aging, enhance antioxidant and immune functions, and maintain life activities, sufficient vitamins are necessary. Below is a summary of various vitamin requirements:
Vitamin A: Vitamin A is related to vision, epithelial tissue health, and hemoglobin synthesis. Adequate supplementation benefits the vision and skin health of the elderly and reduces anemia. Dietary sources of vitamin A mainly come from beta-carotene, which converts into vitamin A in the body. Sufficient vitamin A has a role in reducing lung cancer incidence. The daily requirement for the elderly is 800-1000 micrograms of vitamin A (1 microgram of vitamin A equals 6 micrograms of beta-carotene).
Vitamin D: Due to the decline in gastrointestinal, liver, and kidney functions, calcium deficiency leading to osteoporosis is common among the elderly. Vitamin D regulates calcium-phosphorus metabolism and aids calcium absorption. The daily requirement is 5-10 micrograms. Increased outdoor activity time can increase subcutaneous 7-dehydrocholesterol, aiding vitamin D synthesis and calcium absorption.
Vitamin E: With declining antioxidant functions, elderly cells are easily damaged by lipid peroxidation, forming lipofuscin deposits that affect cell survival. Vitamin E is a natural lipophilic antioxidant that protects polyunsaturated fatty acids from oxidation, reduces peroxide generation, eliminates lipofuscin deposition, improves skin elasticity, delays gonadal atrophy, and has anti-aging and anti-cancer effects. The recommended daily intake based on reports and clinical experience is 50-100 milligrams.
Vitamin C: As plasma and white blood cell vitamin C content decreases with age, the elderly need more vitamin C. Vitamin C is a water-soluble antioxidant that prevents vascular hardening, enhances resistance, and delays aging. Eating fresh vegetables and fruits daily, along with supplementing 100-200 milligrams of vitamin C, is recommended. Note that excessive vitamin C intake (over 2 grams daily) can lead to kidney stones, gout, and gastrointestinal discomfort. Smoking reduces plasma and white blood cell vitamin C levels, so seniors should avoid smoking to reduce vitamin C loss.
Vitamin B1: The elderly's vitamin B1 requirements are similar to adults, with a daily intake of 1.2-1.4 milligrams recommended. Alternating between rice and flour consumption and increasing coarse grains like corn and oatmeal can make up for the lack of vitamin B1 in refined grains.
Vitamin B2: Vitamin B2 participates in carbohydrate and protein metabolism. It is commonly deficient in a Chinese-style diet, so supplementation is necessary. Vitamin B2 facilitates carbohydrate and protein metabolism, with a daily requirement of 1.2 milligrams.
Vitamin B6: Vitamin B6 enhances selenium bioavailability and, when combined with vitamin C, prevents vascular hardening and improves lipid metabolism.
Folic Acid: Also known as vitamin M, folic acid promotes cell generation and gastrointestinal membrane growth, helping prevent digestive tract tumors. Folic acid deficiency is common among the elderly, leading to geriatric anemia. Daily supplementation of 400 milligrams is recommended, along with B-vitamins like vitamin B1 and B12.
6. Mineral Requirements
Minerals required by the human body exhibit unique physiological characteristics in the elderly, leading to different needs. Adequate mineral intake can help prevent cardiovascular diseases and osteoporosis.
Calcium: The elderly are prone to osteoporosis, losing 4% bone mass every ten years for men and 3%-10% for women. Foods rich in calcium and easily absorbed, such as tofu, milk, black fungus, and kelp, should be consumed. The daily requirement is 800 milligrams, along with vitamin D for better absorption.
Sodium and Potassium: Sodium needs relatively decrease in the elderly due to water retention and increased cardiac burden. Hypertensive seniors should control sodium intake, using low-sodium salt and limiting daily intake to under 5 grams. Potassium levels also decrease with age, so adequate potassium intake (at least the amount needed by middle-aged adults, i.e., 35 grams daily) is essential. The potassium-to-sodium ratio in food should be around 5:1. Potassium-rich foods like beans and vegetables should be consumed more.
Iron: Iron absorption decreases annually in the elderly, compounded by insufficient iron in the diet. Daily iron intake of 1 milligram is ideal. Besides eating one egg daily, iron-rich foods like pork liver and spinach can be consumed. Vitamin C can also aid iron absorption, but excessive intake should be avoided.
Magnesium: Magnesium participates in bone metabolism and cell growth regulation. While its relationship with calcium and phosphorus in bone metabolism is unclear, excessive magnesium affects bone calcification. Magnesium maintains normal myocardial structure and function, with a daily reference intake of 300-400 milligrams.
Zinc: Zinc is involved in immune function, bone metabolism, and enzyme metabolism. Adult zinc requirements are 2.2 milligrams daily, but due to low absorption rates, dietary supply should be 15 milligrams. High-zinc foods include beef, poultry, fish, and seafood, all containing more zinc than plant-based foods. Vegetarians should consume more tofu-like products.
Selenium: Selenium helps prevent certain diseases. Appropriate selenium supplementation in the elderly can reduce organ tumor incidence. A daily selenium intake of 50-100 micrograms is optimal. However, excessive selenium can cause poisoning, manifesting as dry, brittle hair and nails, limb numbness, and even hemiplegia. Selenium-rich foods include meat, seafood, liver, and kidneys, while plant-based foods contain less selenium and vary regionally.
Chromium: Chromium is a component of glucose tolerance factor (GTF) and an insulin regulator that optimizes insulin and receptor functions. Chromium significantly impacts lipid metabolism; experiments show that feeding chromium to rats with high cholesterol significantly reduces serum cholesterol. Since the elderly have low sugar and fat metabolism functions, appropriate chromium supplementation can help. The daily chromium requirement is 100-200 micrograms. Chromium-rich foods include meats, dairy, and grains, with fewer amounts in vegetables.
7. Water Requirements
Due to reduced sensitivity of the thirst center, the elderly often do not react sensitively to dehydration and may not feel thirsty. Nevertheless, water supplementation is very important for the elderly. Water not only balances body fluids but also accelerates waste excretion and ensures smooth bowel movements. Therefore, the elderly should develop good drinking habits, regularly consuming plain water or tea, maintaining a daily water intake of at least 1200 milliliters to maintain physiological water balance.
Golden Tangchen Garlic Oil Soft Capsules: http://www.qianfujk.com/?product-143.html Garlic oil effects and prices. Free order hotline: 4006303616, trial pack of 2 bottles for just 166 yuan!