Importance: Folic acid is crucial for preventing strokes and delaying cognitive decline, such as Alzheimer's disease. Scientific research supports the maintenance of brain health through increased folic acid intake.
Recommendation: Seniors can increase folic acid intake by eating foods rich in folic acid, such as asparagus, greens, oranges, and strawberries. If opting for supplements, a daily intake of 0.8mg of folic acid is recommended for 2 to 3 years.
Importance: Protein is fundamental for supporting the health of muscles, bones, and skin, which is particularly important for seniors.
Recommendation: Seniors should consume 0.8-1.0 grams of protein per kilogram of body weight daily, based on a nutritionist's advice. Foods rich in animal protein, such as eggs, lean meat, and fish, are excellent sources.
Importance: As people age, calcium loss accelerates, potentially leading to osteoporosis and dental issues.
Recommendation: Seniors should increase their intake of dairy products and soy products daily. Additionally, getting more sunlight helps the body absorb and utilize calcium, a natural way to maintain bone and dental health.
Importance: Iron deficiency anemia is common among seniors, manifesting as frequent dizziness and fatigue.
Recommendation: To improve blood health, seniors are advised to consume 40 to 75 grams of livestock and poultry meat daily and regularly eat animal liver. Although dates and spinach also contain iron, they should not be the primary sources of iron.
Importance: Due to declining gastrointestinal function, seniors often experience constipation, and increasing dietary fiber intake is an effective way to improve this condition.
Recommendation: Seniors should eat more celery, amaranth, oats, buckwheat, and mung beans, which are rich in fiber and promote intestinal health.