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After the age of 50, five nutrients are easily lacking

release time:2022-02-11|reading:

After the age of 50, many people's health and development have begun to decline. Due to the declining absorption capacity of the body, the deterioration of smell, taste and other factors, it is easy to lead to nutrient deficiency, so we should pay close attention to it as soon as possible.

50岁以后,五种营养素容易缺乏。

Calcium


With the increase of age, the body function decreases, the intestinal calcium absorption decreases, the osteogenic function decreases, and the bone calcium loss rate increases. The bone calcium loss rate is 10% for women and 5% for men every 10 years.


Calcium deficiency in middle-aged and elderly people is easy to lead to fatigue, fatigue, cramps, osteoporosis, and allergy.


Therefore, people over 50 must put calcium supplements on the agenda and promote food supplements first.


It is appropriate to increase the intake of calcium rich foods every day, such as eggs, milk, shrimp skin, sesame, tofu, etc.


In addition to paying attention to diet, you can also follow the doctor's advice. Taking calcium orally, going out in the sun, exercising, etc. are conducive to calcium absorption.


Zinc


The study found that 28% of people aged 60 to 65 with impaired taste had insufficient zinc in their blood, and 70% of them could improve their symptoms by supplementing zinc.


If the middle-aged and old people have poor appetite and often get sick, they must consider whether they are zinc deficient.


Zinc supplements are preferred. Oysters, walnuts, egg yolks, animal livers, seafood and other products are rich in zinc.


Zinc supplements can also be selected for severe zinc deficiency, but it should be noted that zinc and calcium supplements cannot be carried out at the same time. The scientific method is to supplement zinc first and then calcium, with an interval of more than 30 minutes.


Iron


Iron is an important component of hemoglobin. It participates in the transportation and storage of oxygen in human blood and directly participates in human energy metabolism.


If a person is over middle age, the absorption and utilization rate of nutrients taken in will decrease, the digestive function will decrease, and the stomach acid will be insufficient, which will easily lead to iron deficiency.


If middle-aged and elderly women are prone to fatigue, inattention, fear of cold and other problems, it may be due to iron deficiency anemia, and they can eat more iron rich foods, such as kelp, laver, agaric, pig liver, etc.


Vitamin D


It can regulate blood pressure, weight and mood.


Lack of these vitamins can lead to rickets, osteoporosis, bone pain and muscle weakness.


Generally speaking, human vitamin d mainly comes from two sources:


First, it is synthesized by its own skin through sunlight;


Second, you can eat more fish (herring, sardines, tuna, etc.), eggs, milk, etc. with high fat content as food supplements.


The elderly can take vitamin d supplements under the supervision of a doctor.


B vitamins


After 50 years of age, with the decline of gastrointestinal absorption function, more than 20% of middle-aged and elderly people lack vitamin B, and vitamin B12 is more common.


The lack of such nutrients can easily cause cell metabolism disorders, which may lead to anorexia, constipation, neuritis and other problems.


The most common sources of B vitamins are coarse grains, beans and potatoes.


Those who do not like to eat these foods should choose reasonable dietary supplements under the guidance of doctors or nutritionists.


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