Vitamin B12

According to Very Well Health, as people age, the body's ability to absorb vitamin B12 from food diminishes, making older adults susceptible to deficiency. This vitamin is crucial for red blood cell formation, maintaining brain function, and supporting the nervous system. A lack of vitamin B12 can lead to fatigue, anemia, memory impairment, or numbness and tingling in the extremities. Excellent sources of this nutrient include: fish, lean meat, eggs, yogurt, and various seafood.

Calcium

As individuals age, the body's capacity to absorb calcium from food gradually declines, while bone loss accelerates. This leads to reduced bone density, increasing the risk of osteoporosis and fractures, particularly in post-menopausal women and older adults. Calcium is also vital for muscle, nerve, and cardiovascular function. Boosting calcium intake, in combination with vitamin D, appropriate exercise, and a balanced diet, represents an important strategy for maintaining bone health in later years.

Tofu is rich in nutrients beneficial for health. *Bui Thuy*

Vitamin D

The aging process reduces the body's efficiency in producing vitamin D from sunlight. A deficiency in this vitamin impairs calcium absorption, weakens bones, and elevates the risk of osteoporosis and fractures. Adequate vitamin D supplementation helps optimize calcium absorption, maintain bone density, and support muscle strength, thereby lowering the risk of falls in older adults.

Protein

Protein is vital for older adults as it helps maintain muscle mass, muscle strength, and supports tissue repair throughout the body. As people age, muscle loss accelerates, increasing the risk of mobility decline, falls, and fractures. Sufficient protein intake also contributes to enhancing immunity and supporting overall health. Older adults should distribute protein evenly across meals, prioritizing high-quality sources such as: fish, lean meat, eggs, and soybeans. Combining a protein-rich diet with appropriate strength training will help maintain muscle mass and mobility in later years, according to WebMD.

Fiber

As the body ages, the digestive system's activity slows down, making older adults prone to constipation and digestive disorders. Fiber stimulates bowel movements and supports a healthy gut microbiome, thereby improving digestion. Fiber also helps control blood sugar, lower cholesterol, and promote satiety, reducing the risk of man tinh diseases. Older adults should increase their daily intake of: green vegetables, fruits, whole grains, various beans, and nuts.

*Le Nguyen (Compiled)*