What elements are lacking in the elderly and what foods can they get from them?

Due to changes in the body and lifestyle, the elderly may lack some important nutrients. Here are some common deficiencies in the elderly and suggestions for how to get them from food:

1. Calcium: The elderly are prone to bone density loss and osteoporosis, so they need enough calcium to maintain bone health. They can be obtained from milk, soy products (such as tofu, soy milk), fish (such as fish bones), nuts and green leafy vegetables.

2. Vitamin D: Vitamin D helps calcium absorption and bone health. Elderly people are prone to vitamin D deficiency due to insufficient sunlight and slowed skin metabolism. It can be obtained from cod liver oil, fish, egg yolk, milk and yogurt. In addition, proper sun exposure can also help the synthesis of vitamin D.

3. Folic acid: Folic acid is essential for cell synthesis and blood production. Elderly people may be deficient in folic acid due to an unbalanced diet or poor absorption. It can be obtained from green leafy vegetables (such as spinach and lettuce), beans, cereals and yeast.

4. Vitamin B12: Vitamin B12 is essential for the nervous system and red blood cell formation. As we age, the stomach acid secretion of the elderly may decrease, resulting in reduced absorption of vitamin B12. It can be obtained from animal foods such as meat, fish, eggs and milk.

5. Dietary fiber: Elderly people may not consume enough dietary fiber due to poor appetite or weakened digestive function. Dietary fiber aids digestion and prevents constipation. It can be obtained from fruits, vegetables, whole grains and beans.

6. Potassium: Potassium helps maintain heart health and blood pressure. Elderly people may be deficient in potassium due to insufficient intake or excessive excretion in urine. You can get it from foods such as bananas, potatoes, oranges, spinach and tomatoes.

7. Protein: Elderly people may not consume enough protein due to loss of appetite or reduced absorption. Protein is essential for maintaining muscle and immune system health. It can be obtained from meat, fish, milk, beans and nuts.

The diet of the elderly should be varied and contain a variety of foods to ensure adequate nutrition. If the elderly have special dietary needs or health problems, it is best to consult a doctor or nutritionist for advice and develop a diet plan that suits their individual situation.