Zinc is one of the essential trace elements in the human body, which participates in the activation of various enzymes in the human body, regulates the function of the immune system, and affects growth and development and reproductive ability. Zinc intake is even more important for older adults, as zinc deficiency can affect aspects such as bone health, immune system function, memory, and mental health. Here are five zinc-containing foods that older people are advised to eat more.
1. Seafood food
Seafood, especially shellfish such as oysters, clams and scallops, are very good naturally zinc-containing foods. 100 grams of oysters contain up to 91 mg of zinc, and the zinc in oysters is also the most easily absorbed by the body, so the elderly can properly eat some seafood foods to supplement zinc.
2. Soy products
Soy products contain a lot of protein, vitamins and minerals, and the content of zinc is also relatively rich, such as tofu, soy milk, tofu skin, dried tofu, soybeans, etc. Soy products are also a very good zinc supplement.
3. Nuts
Nuts are a very good food that naturally contains zinc, especially raisins, almonds, walnuts, peanuts and cashews. Nuts are rich in fat, fiber and protein, as well as various nutrients, such as vitamin E and magnesium, which can meet the daily nutritional needs of the elderly.
4. Meat
Meat is a food rich in protein and trace elements, such as beef, pork, chicken, etc. all contain a certain amount of zinc. The elderly can eat lean meat, such as chicken breast, beef slices, etc., in moderation to avoid excessive fat and cholesterol intake.
5. Vegetables
The zinc content in vegetable foods is not as rich as seafood, meat, etc., but the zinc content in some vegetables is also quite good, such as cauliflower, asparagus, beans, pumpkin, etc. In addition, the elderly can also eat more green leafy vegetables, such as spinach, rape, lettuce, rape, etc., these vegetables are rich in nutrients and antioxidants, which can improve immunity and anti-aging ability.
In addition to the above recommended zinc-containing foods, the elderly should also pay attention to the following:
1. Avoid a high-salt diet
A high-salt diet can lead to excessive intake of sodium, which will affect the absorption of zinc in the body, so the elderly should try to avoid a high-salt diet.
2. Avoid tobacco and alcohol
Tobacco and alcohol will cause the loss of zinc, affecting the absorption and utilization of zinc, so the elderly should try to quit smoking and alcohol to ensure the absorption of zinc.
3. Match food reasonably
The elderly should mix foods in their daily diet to improve zinc absorption. For example, tofu and oysters can promote zinc absorption; Nuts and fruits can also improve zinc absorption.
4. Pay attention to intake
Elderly people should consume zinc-containing foods in moderation, and excessive intake can also adversely affect their health.
In conclusion, zinc supplementation is very important for the elderly to maintain health. It is recommended that the elderly eat more zinc-containing foods in their daily diet, pay attention to reasonable food combination, and avoid bad living habits such as high-salt diet and tobacco and alcohol to ensure good health.