Vital nutrients for elderly
Calcium, although important to every age range, but calcium is also important to see who we are. This is to prevent osteoporosis and helps to build strong bones. However, When plus the ability to absorb calcium in the diet decreased as well as the lack of exercise, such as weight easily (which makes bones strong), the elderly are increasingly rueangkraduk
.For this reason, nutritionist, suggests that people who are aged 65 years or above should take calcium supplements or take calcium supplements to the body would have been about 800 mg of calcium per day. But should take calcium supplements in between meals To prevent calcium interferes with the absorption of iron from food, for the food sources of calcium include low-fat milk and yogurt cheese. Green leaf vegetables, tofu, which is produced by calcium sulfate. Soy milk adds calcium
Vitamin c vitamin c levels in the elderly may lead to myocardial iron deficiency. Because vitamin c helps in the absorption of iron from plant foods. It also causes the blisters disappear and cause bleeding tooth. For foods that are high in vitamin c, which the elderly not to be missed is the guava, strawberry, papaya, sweet peppers spinach baro Nikko Lee etc
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An Siem taet Many people know the importance of calcium and vitamin c, but few people recognize the importance of a Siem taet that help maintain blood pressure, based on the criteria as well. It also helps maintain the balance of fluids in the body, is fit. Fortunately, we can get a sufficient taet Siem with eating, except for some people who consume too few fruits and vegetables. Is a banana, Orange, tomato, cabbage cauliflower baro Nikko Lee? Spinach, fish eye Eggplant same
Vitamin b 12 is a vitamin that is vital to generate red blood cells. The lack of vitamin b-12, thus leading to the occurrence of anemia. Food sources of vitamin b-12 include the liver, which is the best source. Beef, beef, chicken Meat, fish, eggs, yoghurt and cheese bubbles. But if milk is the elderly people do not like eating meat may need to consult a doctor about intake of vitamin b 12. Supplemented if necessary
Magnesium is a mineral that is necessary to the work processes within the body treatments, such as allowing the immune system and bones strong, including also play an important role in the functioning of the nervous system, muscles and heart. Is 350 and 300 mg, respectively. Magnesium is found in fish flesh. Green leaf vegetables, beans,
Vitamin a It is necessary for keeping the eyes of elderly people, as well as the growth of tissues and the immune system of the body, an important source of vitamin a include the calabash family plants. Spinach, carrot and sweet potato
Vitamin d helps in the absorption of calcium and bone-related diseases prevention. The body can synthesize vitamin d when sunlight. However, The elderly, who rarely receive sunlight or using sunscreen regularly. May create vitamin d from the Sun, is not enough. Therefore, elderly people, it's important to get the sun before 9 a.m. or after 4: 00 p.m. for about 20-30 minutes 2-3 days per week. For foods that are high in vitamin d sources include cereals and milk, add nutrients or may take extra vitamin d, if a doctor recommends
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Vitamin e is an antioxidant that helps protect cells in the body and thus not to be destroyed. Vitamin e found in nuts, sunflower seeds, almonds, butter and ketchup
. Fibre The sentence that fibre is important for the elderly than not actually even less, because fibre help working correctly and prevent intestinal problems that may arise. Heart disease and some types of cancer the recommended quantities of fibre per day for the elderly is 30 mg for men and 21 mg for women, which most vegetables and fruits.
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