What nutrients should the elderly supplement to prevent diseases without wasting money?

An elderly friend asked Huazi that as he entered old age, his appetite became worse and his health was not very good. What kind of nutritional supplements should he take to prevent himself from getting sick, to ensure the quality of life, and not to cause trouble to his children? He saw a lot of "elderly nutritional supplements" on the market, but he didn't know whether they were suitable for him and didn't dare to buy them.

Huazi told him that the digestion and absorption functions of the elderly are weakened, and they need to pay attention to nutritional supplements to maintain their health. They should pay special attention to supplementing the four nutrients that are easily deficient, which can prevent diseases and save money.

1. Pay attention to supplementing vitamin D. The most common disease in old age is osteoporosis. Testosterone in men and estrogen in women will decrease with aging, which can easily lead to bone calcium loss.

When it comes to bone calcium loss, many people think that calcium should be supplemented. But in fact, many people’s diets are not calcium-deficient, but lack vitamin D, which promotes calcium absorption. Therefore, even if calcium tablets are taken, they still cannot be absorbed due to lack of vitamin D. Therefore, supplementing vitamin D is more meaningful than supplementing calcium.

Sunlight can provide "free" vitamin D. When exposed to sunlight, human skin uses cholesterol to synthesize vitamin D. Milk, eggs, marine fish, mushrooms, cauliflower and other foods also contain a lot of vitamin D. As long as you have a balanced diet and stay in the sun for 1 to 2 hours a day, most elderly people will not be deficient in vitamin D.

It should be noted that if you use vitamin D supplements, be careful not to overdose, otherwise it may cause vitamin D poisoning. You can go to the hospital to check the serum 25-hydroxyvitamin D. If it is higher than 50mmol/L, you can just "eat tonic" and do not need to take vitamin D supplements.

Second, pay attention to supplementing dietary fiber. Elderly people need to pay attention to preventing constipation. Constipation not only increases pain, but also increases abdominal and chest pressures when straining to defecate, which may induce cardiovascular and cerebrovascular diseases. To prevent constipation, you need to supplement enough dietary fiber.

Dietary fiber is a special type of nutrient. After it is consumed, it will not be absorbed by the human body, but will absorb water and swell in the digestive tract. It can produce a feeling of fullness, reduce the total food intake, soften the stool, and absorb harmful substances in the intestines such as fat, cholesterol, and bacteria, and promote the excretion of feces.

Dietary fiber is mainly found in whole grains, followed by vegetables, beans and fruits. It is recommended to replace one-third of the daily staple food with whole grains, eat more vegetables, and ensure dietary fiber intake, which can prevent constipation and reduce the risk of colon cancer.

3. Pay attention to supplementing probiotics. A person is not a separate living organism, but a complex ecosystem. In our intestines, there are many probiotics that coexist with the human body, which can help us digest and decompose food, provide vitamins, inhibit the growth of harmful bacteria, and enhance human immunity.

Elderly people are prone to bacterial flora disorders, which can lead to long-term diarrhea, constipation, indigestion and other problems, and can also easily induce other diseases, so we should pay attention to the supplementation of probiotics. Low-temperature yogurt, sauerkraut, fermented black beans, aged Pu'er tea and other foods all contain probiotics, and regular consumption can supplement probiotics.

It should be noted that foods containing probiotics need to be consumed with meals or after meals, which can reduce the damage of gastric acid to probiotics and play a better health care role. However, people with severe dysbiosis need to use probiotic drugs under the guidance of a doctor to regulate their flora.

4. Pay attention to supplementing vitamin C. Vitamin C is very important to the human body. Its functions include participating in protein synthesis, strengthening the strength of blood vessel walls, reducing blood vessel fragility, reducing spontaneous bleeding, delaying arteriosclerosis, eliminating free radicals, anti-oxidation, promoting iron absorption, and preventing anemia. However, the human body cannot synthesize vitamin C, nor can it store a large amount, so it needs to be supplemented.

Fresh vegetables and fruits such as green peppers, jujubes, and strawberries are rich in vitamin C. Eating one pound of vegetables and half a pound of fruit every day can meet the body's need for vitamin C. However, many elderly people have poor appetites and eat a single diet every day, which can easily lead to vitamin C deficiency.

If you need to take vitamin C supplements, you can use those that cost a few yuan a bottle. Although vitamin C supplements that cost dozens or hundreds of yuan taste better, they have the same effect at the same dose, so there is no need to spend extra money.

To sum up, vitamin D, probiotics, dietary fiber, and vitamin C are nutrients that are easily lacking in the elderly, and they can be reasonably supplemented through a balanced diet. Everyone should understand that the effect of "food supplements" is greater than that of "drug supplements". Paying attention to dietary diversification can prevent diseases without spending more money. If you need to use nutritional supplements, you must choose under the guidance of a doctor or pharmacist to avoid wasting money. I am pharmacist Huazi, welcome to follow me and share more health knowledge.