The physiological function of human body tends to decline, especially the digestive and metabolic function is weakened, the oral cavity is bad, and the chewing ability is reduced, which directly affects the absorption of nutrients. This is also the reason why many elderly people are malnourished. In addition, some middle-aged and elderly people will have different degrees of chronic diseases after the age of 55, such as three highs, cardiovascular and cerebrovascular diseases and so on.
For example, middle-aged and elderly patients with cardiovascular diseases have special requirements for the intake of B vitamins, because it can reduce a substance that damages blood vessels in the blood, thus improving the condition. Middle-aged and elderly cataract patients need antioxidant nutrients such as vitamin C, vitamin E, selenium and zinc, because they can scavenge excessive free radicals and protect the lens.
After the age of 55, middle-aged and elderly people should supplement the following nutrients, which is good for their health!
1, calcium
No matter how old you are, you can't lack protein and calcium, especially these people, growing people, menopausal people and the elderly.
There is a great demand for calcium in the growing period. Calcium can promote bone growth and strengthen bones and teeth. Women in menopause must not forget to supplement calcium, because at this stage, abnormal hormone secretion in the body will lead to very serious calcium loss in menopausal women, so calcium should be supplemented at this time. Can prevent osteoporosis. Calcium supplementation in the elderly can reduce cholesterol and prevent Alzheimer's disease.
If you want to supplement calcium daily, you can drink some milk and eat some black food, such as kelp, seaweed, Nostoc flagelliforme, black fungus, black sesame and so on, which contains a high amount of calcium. In addition, dried shrimps, animal bones, Chinese cabbage, rape and celery also contain more calcium.
2, vitamin D.
Calcium and vitamins can be said to be good partners. Vitamin D can promote the absorption and utilization of calcium. Once vitamin D is lacking for a long time, it is likely to lead to rickets and immune dysfunction. In addition to eating some deep-sea fish and mushrooms, middle-aged and elderly people must often go out to bask in the sun.
3. Vitamin A and Vitamin E
Vitamin A plays an important role in maintaining normal vision. Many elderly people are dizzy because of the lack of vitamin A. Vitamin A can also help neutralize free radicals in the body, delay aging and talk about aging. Many old people often have brown spots on their faces and hands. This is called senile plaque, which is a sign of human aging. If the human body lacks vitamin E, it will accelerate the appearance and increase of senile plaques. In addition, vitamin E supplementation can help middle-aged and elderly people improve their immunity, thus effectively preventing diseases such as colds and colds.
Vitamin A only exists in animal food and cannot be directly absorbed by human body. However, carotene contained in plants will be converted into vitamin A in the liver after entering the human body, so it is also a good source of vitamin A. Middle-aged and elderly people may wish to supplement these foods in their daily diet to supplement enough vitamin A, but they should choose food according to their own situation. For example, middle-aged and elderly people with hyperlipidemia are not suitable for eating chicken liver and pig liver, otherwise it will adversely affect their original diseases.
Foods rich in vitamin E: Vitamin E mainly exists in various oilseeds and vegetable oils. Some grains, nuts and green leafy vegetables also contain vitamin E.
Foods rich in B vitamins: People over 50 need to increase their intake of B vitamins, especially vitamin B6 and vitamin B 12, which will help to prevent diseases such as senile anemia, angular stomatitis, Alzheimer's Harmo's disease and stroke. Many foods contain vitamin B6, but the content is generally not high. The highest content is white meat, such as chicken and fish. The second is animal liver, beans and egg yolk. Fruits and vegetables also contain more vitamin B6. Foods rich in vitamin B 12 mainly include: animal liver, clam, oyster, crab, shrimp, eggs, milk, fermented bean products and so on.