The old man's function is gradually weakening. So, how to supplement the elderly nutrition, need to supplement what nutrients? Together with Xiaobian to see the elderly how to supplement the introduction of nutrition!

How to supplement nutrition for the elderly:

1. The zinc

Zinc has a huge impact on the human body, from metabolism to immune function, tissue healing and repair. Zinc deficiency is linked to a weakening of the body's immune system and an increased risk of cancer, heart disease and diabetes. Unfortunately, older people seem to take fewer zinc supplements and tend to be less able to absorb the food they consume.

Signs of deficiency: hair loss, slow wound healing, increased frequency of infectious diseases, diarrhea.

How to get zinc: The best thing for people with zinc deficiencies is to eat more zinc-containing foods (11 mg a day for men and 8 mg a day for women). Zinc-rich foods include lean meats, seafood (especially oysters, which are the highest in zinc content), grains and other protein-rich plants such as beans, which also contain considerable amounts of zinc. If you can't get enough zinc through food, take a zinc-containing vitamin to help, but no more than 40 mg a day. It is also important to keep in mind that if you are taking zinc supplements, talk to your doctor so that you do not prescribe drugs that have chemical reactions with zinc.

2. Iron

A nutrient that gives blood its bright red color, iron is essential for carrying oxygen into tissues. Without medical intervention, a person's diet does not contain enough iron to meet the body's needs and will eventually develop iron-deficiency anemia: hemoglobin levels are low and the blood does not provide adequate oxygen to the cells.

Signs of deficiency: fatigue, burnout, decreased immunity, brittle nails, shortness of breath, loss of appetite, lack of endurance, anemia.

How to Get Iron: Iron-rich foods include red meat (that is, meat with a red surface), poultry, fish, spinach, nuts, seeds and dried apricots, but the body is better at absorbing animal protein. Other iron-rich foods include clams, oysters, and soybeans. In addition to eating more iron-rich foods, eat more foods that help iron absorption, such as green peppers, oranges, grapefruit, grapefruit, kiwi and pomegranate, which are rich in vitamin C. Remember, don't take an iron supplement just because you're tired if your doctor hasn't told you exactly what you're missing. Because unnecessary iron supplements can interfere with the body's ability to absorb other minerals (including copper and zinc).

How do the elderly supplement nutrition

3. The calcium

Calcium is the most abundant mineral in the body, but most people are deficient in it. The most important and prominent role calcium plays in the body is in building bones and teeth. It also plays an important role in nerve and muscle contraction. If you're not getting enough calcium, your body effectively steals some from your bones to maintain blood calcium levels.

Women, by contrast, tend to be more prone to calcium deficiency (especially between five and ten years before and after menopause), and both men and women lose bone weight as they age. A diet rich in calcium does not reverse the fact that bone loss occurs as people age, but it does slow down the process.

Lack of performance: more cavities, brittle bones, osteoporosis, muscle weakness, cramps.

How to take calcium: To reduce osteoporosis, older men and postmenopausal women should consume a total of 1,200 mg of calcium daily in the form of food, with a maximum intake of 2,500 mg. Calcium rich foods are: leafy green vegetables, dairy products (yogurt, cheese, milk), beans, figs (both fresh and dried fruit), and almonds. Fifteen almonds contain about 40 milligrams of calcium. Common foods high in calcium on the market include breakfast cereals, fruit juices and breads. A cup of high-calcium cereal contains up to 200 milligrams of calcium, a half-cup of high-calcium orange juice has 80 milligrams, and two slices of bread have about 200 milligrams. Many people need to take calcium supplements, although their diet may already be adequate for calcium.

4. Vitamin D

Vitamin D helps the gut absorb calcium, iron, magnesium, phosphorus and zinc, which helps the body best absorb calcium for healthy bone growth and maintaining bone density and muscle strength. Older people with vitamin D deficiencies are more likely to fall and break bones.

Deficiency signs: weak bones, calcium deficiency, bone disease, muscle weakness.

How to get it: Vitamin D is found in high amounts in fish oil, egg yolks and green vegetables, and because it is found in very few foods, sun exposure is a prime source of vitamin D. New data suggest that vitamin D supplements of up to 2,000 international units a day may help prevent breast, ovarian and colon cancers.

Sun exposure and dietary intake usually provide enough vitamin D for the body. According to research, 20 minutes of sun exposure on a sunny day is enough to meet that day's vitamin D requirement. However, most people don't have access to 20 minutes of sunlight a day. Also, if you have very pale or very dark skin, you may not be absorbing vitamin D as well. In addition, older adults are less able to synthesize vitamin D from sunlight, and vitamin D supplements are important.

5. Vitamin B12

Our bodies need vitamin B12 to make nerves, red blood cells and DNA. Vitamin B12 is also thought to boost energy, metabolism and mood, while reducing the risk of heart disease.

The prevalence of vitamin B12 deficiency increases with age, and anemia, neurological and gastrointestinal disorders may occur if not detected and supplemented. 10% to 30% of the elderly suffer from chronic inflammation of the gastric mucosa, and the secretion of gastric acid is reduced. Because stomach acid plays an important role in breaking down vitamin B12 from food, people with this condition tend to lose much of the vitamin B12 they eat.

Signs of deficiency: fatigue, loss of appetite (including upset stomach and weight loss), nervous system problems, confusion, rapid heart rate and breathing, pale skin, sores on the mouth and tongue, and prone to bruising or bleeding (including bleeding gums).

How to supplement: Most people can supplement by eating meat, poultry, seafood, and eggs. If you don't eat meat or are taking medications that limit the amount of nutrients your body can absorb, taking a vitamin B12 supplement is a good idea. However, this also needs to be explained to the doctor at the time of visit to avoid pharmacological rejection with other drugs.

In general, people can do this by eating a healthy diet, which here includes fruits, vegetables, whole grains, low-fat dairy products, lean meat, fish, legumes, eggs and nuts. Such a diet would reduce the intake of saturated fats, trans fats, cholesterol, salt and added sugars.