What nutrients do you need for people over 50?

With the continuous improvement of the income level of the Chinese people and the accelerating pace of work and life, people pay more and more attention to health. More and more people are choosing to supplement nutrients to prevent diseases and protect themselves and their families. So, do we need supplemental nutrients?

Why do you need supplemental nutrients?

First, we need to consume rich and balanced nutrition every day to ensure our health. The human body is composed of six major types of nutrients such as water, protein, fat, carbohydrates, vitamins and minerals, and each has its own proportion. Then our daily diet should also be taken in the right proportions to meet the needs of the human body.

Secondly, modern Chinese people have a fast pace of work and life, and with their own eating habits and cooking methods, it is difficult to achieve a balanced diet and nutrition.

Third, in modern society, we are faced with multiple environmental pollution, lack of sleep, lack of exercise, and too much pressure, resulting in a significant increase in nutrient consumption.

Therefore, the Chinese Nutrition Society recommends a dietary guide for Chinese people, as shown in the figure below.

Today I’m going to talk about what nutrients need to be added after the age of 50.

50 years old

Calcium supplement, vitamin D, omega-3 fatty acids, probiotics

Since the bone loss is accelerated after the age of 50, especially for women, it is recommended that men of this age supplement 600 IU of vitamin D and 1000 mg of calcium every two days; female calcium should reach 1200 mg. Food sources: tuna, squid, cheese, egg yolk and other rich in vitamin D; milk and dairy products are rich in calcium.

Registered dietitian Christine Gebschkent pointed out that omega-3 fatty acids play an important role in reducing the risk of inflammation in vital organs of the human body. Experts recommend a daily supplement of 1000mg (including EPA and DHA). Good food sources are: linseed oil, walnuts, squid, edamame. In addition, by supplementing probiotics, the intestinal environment can be improved and the body’s absorption efficiency of nutrients can be enhanced. Recommended every week.

60 years old

Vitamin B12, omega-3 fatty acids, vitamin D

According to a study in the Journal of the Geriatric Society, even a slight lack of vitamin B12 in the elderly increases the risk of dementia, and the amount of gastric acid secretion in the elderly is reduced, which affects the body’s absorption of vitamin B12 in food. Therefore, it is recommended that the elderly supplement with 2.4 μg of vitamin B12 per day. Food sources are: shellfish, animal liver, marine fish, beef, etc.

The recommended supplement of omega-3 fatty acids is still 1000mg per day (including EPA and DHA); the ideal way to supplement vitamin D is to sunbathe, but the ability of the elderly to use the sun to synthesize vitamin D is reduced, so it needs to be supplemented by other means. It is recommended to add 600 IU of vitamin D daily.

Schedule a few days to supplement the probiotics. Good food sources are: yogurt, kimchi, etc.

Over 70 years old

Vitamin B12, vitamin D, protein

Older people over the age of 70 advocate the use of nutritional supplements. The recommended intake of vitamin B12 is 2.4 μg per day. The vitamin D supplement should be increased to 800 IU per day.

Professor Randall Urban of the University of Texas, USA, pointed out that the elderly’s ability to absorb protein will reduce muscle loss. Once the body’s muscle loss exceeds 10%, the immune system will be abnormal. Therefore, it is recommended that the elderly over 70 years old supplement 20~30 grams of whey protein daily to increase human protein. Food sources are: beef, chicken, soy, almonds.