With the increase of age, the body's functions gradually change, especially after entering the age of 50, the body's metabolism and physiological functions begin to show obvious adjustments. This age is known as the "recuperation period" of life, and it is a stage in which the nutritional needs of the body are of particular importance. We often say, "Illness comes from the mouth", but in the same way, "health comes from the mouth". Proper nutritional supplementation can not only maintain the daily functioning of the body, but also effectively prevent various age-related health problems.
1. Protein: the basis for sustaining life
In the autumn of life, the importance of protein cannot be underestimated. As we age, muscle mass gradually decreases, a phenomenon known as muscle loss. Supplementing with protein, especially high-quality protein, is essential for maintaining muscle function and preventing age-related diseases. However, people over the age of 50 often face the problem of insufficient protein intake. At this age, it is recommended to consume at least 1.2 g/kg body weight of protein per day, preferably fish, lean meat, soy products, etc. as protein sources. Not only does this help maintain muscle mass, but it also promotes the body's repair and immune function.
2. Calcium and vitamin D: the guardians of bone health
In middle and old age, osteoporosis has become a common health hazard. Bones serve as scaffolds for the body, and their health is essential for activities of daily living. Calcium is the main component of bones, and vitamin D is key to helping the body absorb and utilize calcium. Therefore, adequate calcium and vitamin D supplementation is essential to prevent osteoporosis and reduce the risk of fractures. A daily calcium intake of 1000-1200 mg is recommended, along with adequate sun exposure or vitamin D supplementation to optimize calcium absorption and utilization.
3. Antioxidants: the secret weapon to delay aging
As we age, the body's antioxidant capacity gradually declines, and the accumulation of free radicals can lead to cell damage and accelerate the aging process. Therefore, antioxidant supplementation has become an important means to maintain the health of middle-aged and elderly people. Antioxidants such as vitamin C, vitamin E, and selenium neutralize free radicals and protect cells from damage. These nutrients can be obtained not only from natural foods such as fruits and vegetables, but also in supplement form. Supplementing with antioxidants in moderation can help slow down aging and keep the body active.
4. Omega-3 fatty acids: the patron saint of cardiovascular and cerebrovascular diseases
Omega-3 fatty acids, especially EPA and DHA, are extremely important for cardiovascular and cerebrovascular health. These fatty acids help lower blood lipids and prevent hardening of the arteries, which reduces the risk of heart disease and stroke. For people over the age of 50, supplementing with omega-3 fatty acids in moderation is essential to maintain a healthy cardiovascular system. Foods rich in Omega-3s, including deep-sea fish, flaxseed oil, and walnuts, can also be considered in supplement form.