It is important for seniors to recruit sufficient amounts of nutrients through their diet or taking supplements with which to cover their daily needs. Changes in dietary intake, absorption and metabolism of nutrients at this age due to malnutrition often occurs in the elderly due to changes in economic status, lifestyle, increase the rate of disability and possible diseases. Also observed changes in the functioning of organs and body composition, and is greatly reduced and the physical activity.
The diet of the elderly should be low in fat and rich in high quality protein and fiber, which help to prevent various diseases and constipation. The most important and essential nutrients needed by the elderly are:
# Vitamin C: Sources: pepper, orange, broccoli, strawberries, kiwi, etc.
It has antioxidant, helps prevent cardiovascular diseases and maintain good vision.
# Calcium: Sources: dairy products, small fish, nuts etc.
Helps prevent the risk of osteoporosis.
# Vitamin B12: Sources: meat, poultry, fish, cereals, etc.
Helps mental alertness.
# Vitamin D: Sources: sardines, salmon, shrimp, etc.
Helps bone health through calcium metabolism.
# Vitamin A: Sources: liver, milk, egg yolk, etc.
It has antioxidant, contributes to healthy skin and good vision.
# Lutein: Sources: Green vegetables and fruits.
Helps prevent diseases of the eye.
# Coenzyme Q10: Sources: soy, fatty fish, sesame, vegetables, nuts, beef, pork, chicken, olive oil etc.
Has antioxidant and beneficial effect on the cardiovascular system.