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Source: Dr. Zhang on health
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Dietary habits have a profound impact on health, especially for the elderly, and reasonable dietary choices have become the key to maintaining health and preventing diseases.
Fruit intake is often recommended as an integral part of the daily diet, especially for varieties such as apples and pears, which are rich in vitamins and dietary fiber, and are prized for their delicious taste and nutritional value.
Not only do they enrich the diet of the elderly, but they also provide them with the necessary nutrients needed to prevent disease and maintain their physical functions.
However, some studies have reminded us that not all fruits are suitable for everyone to consume in unlimited amounts, especially for the elderly, and that some fruits can pose unintended health risks if consumed in excess.
Fruit intake and health in the elderly
This was revealed by a Chinese Longitudinal Health and Longevity Survey (CLHLS) of 13,154 adults aged 65 years and older.
The study used the Simplified Food Frequency Questionnaire (FFQ) to collect dietary data and assessed the association between plant-based food intake and the risk of all-cause mortality using the Overall Plant-Based Diet Index (PDI), the Healthy Plant-Based Diet Index (hPDI), and the Unhealthy Plant-Based Diet Index (uPDI).
The results showed that older adults who consumed high-quality plant-based foods had a lower risk of all-cause mortality compared to those who consumed high-quality plant-based foods.
This finding further underscores the importance of choosing high-quality plant-based foods rather than just blindly pursuing intake.
The study also highlighted foods such as fresh fruits, vegetables, legumes, garlic, nuts and tea as key protective factors in a healthy diet, while pickled vegetables and foods high in sugar may increase health risks.
Therefore, when formulating dietary guidelines for the elderly, attention should be paid to the holistic and healthy plant-based patterns of food, focusing on the quality of food rather than the quantity alone.
Older people have a lower ability to digest and absorb than younger people due to the natural deterioration of their bodily functions, and this change requires them to be more cautious in their food choices and intake.
The Dietary Guidelines for the Elderly in China (2022) recommend that the elderly should consume a variety of foods, including moderate amounts of fruits. The guidelines emphasize that while both vegetables and fruits are important components of a healthy diet, they are not a substitute for each other.
In order to ensure a balanced diet, the elderly should also include animal foods in every meal.
Fruit and health problems in the elderly
Among the many ways to maintain health in old age, proper eating habits occupy a crucial place. In particular, the intake of fruits, due to their rich nutritional value, is an indispensable part of maintaining health for the elderly.
Fruits not only provide the body with essential vitamins and minerals, but also help prevent many diseases. However, fruit intake needs to be done in moderation, and although excessive consumption may seem harmless, it may actually bring some health risks.
The antioxidants contained in fruits, such as vitamin C and flavonoids, are important nutrients for the prevention of cardiovascular disease. These antioxidants help fight free radical damage and reduce the risk of heart disease and stroke.
Potassium in fruits is also essential for regulating blood pressure, as it helps to balance sodium levels in the body, thereby maintaining stable blood pressure, which is effective in preventing high blood pressure.
When it comes to blood sugar control, it's wise to choose fruits with a low glycemic index (GI).
Low-GI fruits, such as cherries and apples, are able to slowly release sugar into the bloodstream and avoid sharp fluctuations in blood sugar levels, which is especially important for the prevention and management of diabetes.
Although fruits offer many health benefits for the elderly, excessive intake of certain fruits can also have adverse effects.
For diabetics, excessive intake of high-fructose fruits may make blood sugar control more difficult, so it is necessary to know the fructose content of each fruit and control the intake appropriately.
In addition, although fruits are a healthy food choice, the sugar and calories they contain can also be a potential factor for obesity when consumed in excess.
Especially for older people who are less active, controlling fruit intake reasonably and avoiding excessive sugar and calorie intake is the key to maintaining a healthy weight.
It is important to note that certain fruits may interact with specific medications, affecting the absorption and effectiveness of the medications.
Grapefruit is a prime example of this, and it may interact with certain blood pressure-lowering drugs or anticoagulant medications, so if older people are taking specific medications, they should consult with a doctor or dietitian to ensure a safe intake of the fruit.
In short, for the elderly, fruit intake should follow the principle of "moderate and varied", not only to enjoy the health benefits brought by fruits, but also to avoid the possible risks of excessive intake.
Through a balanced diet, the elderly can effectively maintain their health and improve their quality of life.
Apples and pears
Apples and pears are two fruits that are considered to be a good choice in the daily diet of the elderly because they are rich in various nutrients.
Not only are these fruits sweet and easy to eat, but they are also rich in vitamins and minerals, providing several health benefits for the elderly.
Apples have a high moisture content of 85.9%, while carbohydrates account for 13.5%. The carotene content in this fruit is relatively high, reaching 20mg/100g, while potassium is also quite abundant, containing 119mg per 100g.
These nutrients work together to help replenish the many nutrients needed on a daily basis.
Pears, known for their abundance of carbohydrates, vitamins and minerals. There are 13.1 grams of carbohydrates per 100 grams of pears, which can provide sufficient energy for the elderly.
In addition, pears contain a variety of vitamins such as vitamins A, E, C, etc., which are essential nutrients for maintaining normal metabolism.
In terms of mineral elements, pears are rich in potassium and calcium, which play an important role in maintaining muscle function and bone health, respectively.
The low-calorie properties of apples and pears help with weight control and prevent obesity, which is essential for improving the quality of life in the elderly.
The high fiber content of these fruits can improve the function of the digestive system, prevent constipation, and thus maintain intestinal health.
The potassium and antioxidants in apples and pears help support heart health and reduce the risk of cardiovascular disease.
Vitamin C intake is very beneficial in boosting the immune system of the elderly and improving their ability to fight infections. Minerals such as calcium and magnesium are important for maintaining bone health, especially in older adults.
Although apples and pears offer many health benefits to older adults, it is important to consume them in moderation to avoid the discomfort of consuming too much fructose.
Eat less of 3 fruits
Certain fruits may adversely affect older adults with specific health conditions. Therefore, knowing which fruits are best avoided or eaten less is essential to maintain the health of older adults.
Although pineapple is a nutritious and delicious fruit, its diuretic and swelling effects may not be suitable for all elderly people.
For those elderly people with allergies or gastrointestinal ulcers, pineapple may cause discomfort, so it is recommended that this group of people should consume pineapple with caution.
Fruits with high water content, such as watermelon and coconut, although they can provide cooling and hydration during the hot summer months, for the elderly who suffer from heart disease and edema, excessive consumption may increase their physical burden.
This is because the high water content of these fruits may lead to excess water in the body, causing additional stress on the heart and kidneys.
In addition, fruits such as oranges and peaches, which can cause digestive problems, may worsen the symptoms of older people who have frequent diarrhea.
These fruits, while rich in vitamins and fiber, may irritate the intestines in some cases, leading to indigestion or diarrhea.
When it comes to choosing fruits, seniors should make an informed choice based on their health and medical conditions.
At the same time, in order to ensure adequate nutrition, it is recommended that the elderly give preference to those dark fruits that are rich in vitamins and minerals, such as blueberries, blackberries and cherries, which are not only high in nutritional value but also rich in antioxidants.
The fruit intake of the elderly should be controlled between 200 grams and 350 grams per day to ensure balanced nutrition without increasing the burden on the body.
When adjusting your diet or if you have any nutrition-related questions, it is important to consult a doctor or dietitian for specific guidance and advice.
Changes in digestion and absorption capacity
As people move into old age, many changes will occur in the body, especially changes in the digestive system.
These changes include a decrease in the secretion of digestive juices and enzymes, a decrease in gastric acid secretion, and a slowdown in gastric dilation and bowel motility, all of which directly affect the ability of older people to digest and absorb food.
Therefore, adjusting dietary choices to accommodate these changes is essential to maintain the health of older adults.
To accommodate these changes in the digestive system, older adults should favor easy-to-digest and nutrient-dense options when choosing foods. For example, oats, millet, and soy milk not only provide the necessary nutrients, but are also particularly easy to digest and absorb.
Foods rich in dietary fiber, such as whole grains, fresh vegetables and fruits, are effective in promoting gut health and preventing digestive problems such as constipation.
In addition, older people need to get high-quality protein from foods such as fish, chicken, and soy products, which provide essential amino acids without overburdening the digestive system.
Calcium intake is equally important, and milk and dairy products are good sources for maintaining bone health.
When it comes to cooking methods, the elderly-friendly approach should be simple and healthy, designed to maximize the retention of nutrients and make it easy to digest.
Steaming and stewing are excellent options to keep food tender, chewable and absorbed. At the same time, to reduce the risk of chronic diseases such as heart disease, the diet of older adults should also minimize the use of fats and salts.
Considering that chewing can be problematic, cutting food into small pieces or using a blender to make food puree can effectively reduce the difficulty of chewing and ensure that the elderly can easily consume enough nutrients.
All in all, the diet of the elderly should pay attention to the balance of nutrition and the variety of foods, while taking into account the changes in digestion and absorption capacity with age.
Choosing foods that are easy to digest and nutrient-dense and adopting healthy cooking methods can not only meet the nutritional needs of the elderly, but also improve their quality of life.
References are as follows:
[1] The relationship between plant-based diet and mortality in the elderly aged 65 years and above in China: Department of Medical Statistics, School of Public Health, Zhejiang University of Traditional Chinese Medicine
[2] Dietary Guidelines for the Elderly in China (2022)
[3] Healthy Diet – World Health Organization
[4] The Effect of Age on the Digestive System – Michael Bartel