Feel vigorous with quality nutrition in old age


Studies show that adult body weight in developed countries starts to increase at the age of 50-59, and then begins to decline. After the age of 80, muscle tissue loss reaches the highest level. Estrogen levels decrease with menopause, resulting in weakening of muscle tissue. Decreased muscle strength causes an increase in fall-related fractures. In a study of individuals aged 20-97 years, they found that after the age of 60, muscle tissue loss becomes more and more dramatic every 10 years. According to the World Health Organization, the most common diseases in the elderly are: diseases affecting the heart and brain, diabetes, osteoporosis and cancer.

Eating well and being at a healthy weight are important no matter what age you are. As we age, consumption and absorption of nutrients become more difficult. Compared to the youth years, the cells wear out over time. The sense of taste and smell weakens and the desire for food begins to decrease. Chewing and swallowing difficulties may also be observed. Moreover, the absorption of nutrients is not like in the 20s. Therefore, decreasing food consumption and diversity should be met with foods with high nutritional value. Moreover, some nutrients are needed less and some more.


A diet with reduced total and saturated fat intake and increased fruit and vegetable consumption forms the basis of a heart-protective diet. Most individuals over the age of 50 have vitamin B12 deficiencies. The protective effect of vitamin B12 on vascular health, when combined with folate and vitamin B6, reduces homocysteine ​​levels. Therefore, lean red meat, fish, shellfish and vitamin B12; Sunflower seeds, peanuts, fish, turkey, chicken, prunes, spinach and vitamin B6 and parsley, chestnut, peanut, orange etc. Folate needs can be met by consuming it.


While folate and vitamin B12 still maintain their importance, vitamins C, E and B group come to the fore. Ascorbic acid (vitamin C) has been found to decrease with age in most studies. High vitamin C prevents cataract development due to aging. It also increases the good cholesterol HDL and reduces the risk of coronary heart disease. Inadequate intake of vitamin E is also associated with various types of cancer, and appropriate doses slow the progression of Alzheimer’s. It has been shown by studies that the protective effect of vitamin E begins when 200mg is consumed daily. It has been determined that 70% of elderly individuals in the USA are inadequately taken. Unpurified cereals, almonds, sunflower seeds, leafy greens are sources of vitamin E. B-group vitamins, mainly found in grains, are essential for the proper functioning of brain functions. It is also necessary for neurotransmitter formation and maintaining myelin (nerve sheath) health.


Micronutrients that cannot be taken in optimal amounts in advanced age cause weakening of immunity. It has been determined that the levels of zinc, vitamins E, C and B6 are low in elderly individuals. Mussels, red meat, whole grains, pumpkin seeds, fresh nuts, chicken and legumes are rich sources of zinc.


Vitamin D, which is synthesized from cholesterol with the help of sunlight, reaches its active form by the steps taken by the liver and kidneys. Vitamin D, which has receptors at many points in the brain, is also associated with depressed mood. It is mainly found in oily fish and milk. But its main source is sunlight.


A diet high in potassium and low in sodium is essential for controlling blood pressure. Vegetables, fruits and dairy products are rich sources of potassium. Instead of adding extra salt to the food, flavoring it with spices reduces sodium consumption. Potassium also supports bone health.

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